HIIT Workout of the Month

Coming up to the silly season, our time poor society becomes even more time poor, which is hard to believe really but it’s true.  The first thing that is set to be pushed aside is exercise, because let’s face it, it isn’t as fun as a champagne breakfast or Christmas drinks after work!

So, to make it easy for you this silly season, here is one of my favourite HIIT workouts that can be done in the lounge room, staff room, conference room or anywhere that you can find a piece of floor.  It’s simple and easy, but most of all IT’S EFFECTIVE and FAST!

If you have 10 minutes then do 2 sets

If you have 15 minutes do 3 sets

And if you only have 5 minutes do 1 set.

Now you have no excuses this festive season.

TIMEEXERCISEWHAT YOU NEEDTIPS
45 secondsBurpeesFirst Movement:

·       Legs together

·       Bend legs till you can touch the floor.

 

(1)

Burpee 1

Second Movement:

·       With hands on the floor, kick feet out (backwards) into push up position.

 

(2)

Burpee 2

 

 

 

 

 

 

Third Movement:

·       Spring back up into standing position.

 (3)

Burpee 3

15 Seconds rest
45 secondsDynamic planksTowel·       Suck stomach in

·       Keep shoulders, hips and ankles at the same height.

(1)

Dynamic Plank 1

·       Then, extend 1 arm straight.(2)

Dynamic Plank 2

 

 

 

 

 

 

 

 

 

 

·       Then the other arm.

·       Drop back down into ‘plank’ position.

 

 

 

 

(3)

Dynamic Plank 3

15 Seconds rest
45 secondsJump LungesFirst Movement;

·       Drop your back knee straight down to the floor

·       Back straight

(1)

Jump Lunges

Second Movement;

·       Jump in the air (switching legs in the air)

(2)

Jump Lunges 2

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Third Movement;

·       Perform a lunge on the opposite leg.

(3)

Jump Lunges 3

15 Seconds rest
45 secondsDips1 x chair

1 x sofa

·   Hands at hip width

·   Drop body down till elbows are at 90 degrees on the seat/bench

 

(1)

Dips 1

 

 

 

 

 

 

 

 

·   Keep back straight throughout the movement(2)

Dips 2

 15 Seconds rest
45 secondsSit upsTowel·       Bend legs till your heels are close to your bum.

·       Place both hands on your legs

(1)

Sit ups 1

 

 

 

 

 

 

 

 

 

 

 

·       SLIDE our hands up your legs until your fingers are above your knee caps.

 

(2)

Sit ups 2

15 Seconds rest

 

This article written by

Shane Byrne – BHMS

More articles by Shane Byrne

Exercise & Fitness

Health & Wellbeing

Related Articles

Robert Verkerk

Low-tox living through optimisation of diet, activity and lifestyle

By now you’ll understand there are two main strategies we need to use to get clean and green. The first involves doing everything you can to minimise your sources of toxic environmental chemical exposure; you’ll find 5 top tips in our last blog. Every little bit counts as it’s your body’s overall burden, over time, … Continue reading "Low-tox living through optimisation of diet, activity and lifestyle"

View

Robert Verkerk

Quit Stressing! But Why?

Most of us know stress is bad for us. But turning it off isn’t always easy – it’s not just a simple switch you can turn on and off at will. What’s more, stress isn’t always bad for us – in fact, some of you will be pleased to learn (if you didn’t know it … Continue reading "Quit Stressing! But Why?"

View

Cliff Harvey

Acid-Alkaline Balance and Diet

Your body needs to remain ever so slightly alkaline (the opposite to acidic) to survive. One of the simplest ways to stay in perfect pH balance is through diet and alkaline-forming foods. Naturopath Cliff Harvey explains the importance of acid/alkaline balance in your diet.

View

FREE shipping on EVERY order! Dismiss