In Exercise/ Fitness/ Lifestyle

HIIT Challenge

Alright everyone! This Workout Wednesday is featuring a healthy heart racing exercise High Intensity Interval Training (HIIT) challenge. HIIT exercises are great at getting your heart racing, fat burning, and body sweating. I typically enjoy doing HIIT exercise workouts in the morning. When you do these types of exercises in the morning it really helps to increase your metabolism throughout the day.

According to my sources HITT is a training idea in which low to moderate intensity intervals are alternated with high intensity intervals. HIIT can be applied to running or to exercises such as squatting. HIIT is considered to be much more effective than normal cardio because the intensity is higher and you are able to increase both your aerobic and anaerobic endurance while burning more fat than ever before.

HIIT helps to increase both your anerobic and aerobic energy systems. Your anerobic system means “without oxygen” This phase usually lasts within the first 10-15 seconds of a energy burst. During this phase not a lot of lactic acids is built up(that’s the burning feeling you feel in your muscles when u exercise). Your aerobic system means “with oxygen” kicks in after a prolonged exercise period which usually lasts up to 5 minutes. As long as there is enough oxygen to provide energy, the fatigue that you experience will remain at a low level.

For each of these exercises perform 5 sets with 20 repetitions of each.

Enjoy! 🙂

1. Burpees

Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto them.Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air, as both can keep you from effectively working your core. Jump your feet back so that they land just outside of your hands. Reach your arms over head and explosively jump up into the air. Land and immediately lower back into a squat for your next rep.

 

2. Plank Jacks

Begin in plank position, with your shoulders over your wrists, your body in one straight line, and your feet together. Like the motion of a jumping jack, jump your legs wide and then back together. Jump as quickly as you want, but keep your pelvis steady and don’t let your booty rise toward the ceiling.

3. Crunches

Lie on your back with your knees bent and feet flat on the floor, hip-width apart. Place your hands behind your head so your thumbs are behind your ears. Hold your elbows out to the sides but rounded slightly in.

4. Mountain Climbers

Begin in a push-up position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position. Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.

5. High Knees  

Start standing with feet hip distance apart. Lift up right knee as high as it will go and raise the opposite arm, then switch quickly so left knee is up before right foot lands. Continue pulling knees up quirky for as long as desired.

 

 

 

 

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