Warm-up

20s on / 10s off

1. Side Squat to Lift – right & left

2. In-and-Out Squat

3. Transitional Lunge – right & left

4. Sit-up with Punch

5. Squat with Alternating Kick

6. Glute Bridge with Chest Fly

7. Commando Plank with Plank Jump

8. Squat Cross Jump

9. Donkey Kicks – right & left

10. Fire Hydrants

11. Sumo Squat Jump with Pulse

12. Jumping Lunge with Squat

13. Burpee

14. High Knees with Punches

15. Lateral Mountain Climber

16. Oblique Toe Touch

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Benefits of HIIT Training

HIIT training has been one of the top trending forms of exercise for many years now, as it currently sits at the #1 trend (not fad). There is a good reason for this and many people have experienced many benefits. HIIT is efficient and effective.

I have been teaching HIIT classes and exercising personally like this for about 9 years. I have literally watched my own body transform along with many other women.

If you are looking for a quick workout, because your life is so busy, and you are looking to lose fat and tone up your body – A HIIT workout is the perfect solution.

High-Intensity Interval Training (HIIT) helps you maximize benefit from your workout in a short amount of time. HIIT workouts involve repeated bouts of high intensity, or burst training, followed by varied recovery times.

According to ACSM HIIT training has been scientifically shown to improve:

• Aerobic and Anaerobic fitness
• Blood pressure
• Cardiovascular health
• Insulin sensitivity
• Cholesterol profiles
• Abdominal fat and body weight while maintaining muscle mass

 

Three top exercise mistakes I see people making:

• Doing steady-state aerobics on the dreadmill, or another piece of cardio equipment
• Using outdated weight machines that isolate muscles instead of performing functional movements that engage the entire body.
• Not incorporating strength training into their workouts

 

Why HIIT over Steady State Aerobics

I am not knocking steady-state exercise. However, I want you to know the benefits of HIIT over steady-state activities.

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