hiit bodyweight workout
TRANSCRIPT
HIIT BodyWeight Workout&
Supplements
How to do it: Stand with your feet hip-width apart, hands claspedbehind your head. Push your hips back behind you and bend yourknees to lower into a squat, then quickly step back into a rearlunge with your left leg. Step back into your squat and return tostanding. Repeat on the other leg. Continue for one minute,alternating legs each time you lunge.
Tip: Your tempo for this move should be on a 1, 2, 3 count: countone squat, two lunge, three squat, and then stand. Be sure totrack your knees over, but not past, your toes on your squats andlunges.
Moderate Intensity Minute: 1, 2, 3 Squat and Rear Lunge
Squat, Plank, Pushup
How to do it: Stand with your feet together. Lower into a squatand swing your arms back behind you, and then quickly jumpup, swinging arms overhead. Land into a squat position withyour feet hip width apart, and swing your arms back again.Repeat as quickly as you can, jumping in and out with your feeteach time, for one minute.
Tip: Power up as high as you can during your jump, and be sureto land safely into your squat, by pushing your hips back andkeeping your knees behind your toes.
Side-to-Side Lunge Chops
Stand with your feet together, hands clasped, and yourarms overhead. Take a wide step to your right, and bendyour right knee, chopping your arms to your right foot.Push off your right leg and return to standing, reachingarms overhead. Repeat the movement on your left leg. Doas many reps as you can for one minute, alternating sideseach time.
Tip: Practice good lunging form and be sure to track yourknee over your toes as you lower into your side lunges.
Moderate Intensity Minute: Tabletop Dip
Sit down and bend your knees into your body with bothfeet flat on the floor, hip-width apart. Place your hands onthe ground behind your hips, fingertips facing in. Braceyour abs in tight and lift your hips off the ground, hoveringjust above the floor. Lift your hips up to the ceiling so thatyour body resembles a tabletop. Without letting your hipsdrop, bend your elbows and lower into a dip. Extend yourarms and then lower hips back to hover position, withouttouching the ground. Repeat as many times as you can in arow for one minute.
Tip: Keep your arms fully engaged and avoid sinking yourweight into your wrists during this move.
High Intensity Push: Plank Pike Jumps
How to do it: From a full plank position, bend your knees andjump your feet into your hands, landing in a crouch on the ballsof your feet. Jump up and extend your legs back out to yourplank position. That's one rep. Repeat as quickly as you can forone minute.
Tip: Keep your weight in your arms to make jumping in and outeasier. If it’s too challenging to jump, you can quickly ‘run’ yourfeet in and out instead.
