I have called this HIIT ‘extreme’ for a reason... I found this exceptionally difficult at points and was very glad to reach the abs section to gain a bit of a breather!
30 minutes only? Yes! 30 minutes and I can almost guarantee you won’t be doing anymore training after this full body workout! This high intensity (full body HIIT workout at home) will test you mentally and physically! This workout will require strength, balance, body co-ordination, adapting to go from one exercise straight to another but mostly sheer determination to keep going when you just want to stop.
This no jumping, bodyweight only, low impact HIIT workout consists of 3 parts focusing on lower body, upper body and core & abs. You will perform 3 exercises in each part during 1 minute and continue for 10 sets (10 minutes in total) before moving onto the next part .... the quicker you finish, the more rest you will have! 🤩
Below I have the exercises in each part that they will be performed and the number of total minutes!
LOWER BODY x 10 sets in total!!!
Alternating rear lunges x 20
Squat pulses x 10
Squats x 10
REST FOR 1 MINUTE
UPPER BODY x 9 sets in total!!!
ALTERNATING LEG RAISE PUSH UPS x 20
PLANK UP & DOWN x 10
REST FOR 1 MINUTE
CORE & ABS x 8 sets in total!!!
CRUNCH x 20
BICYCLE CRUNCHES x 10
ALT HAND TO FOOT REACH x 10
This is an awesome HIIT low impact workout to really push your limits... but don't be fooled this is extreme low impact!
•You will just need a mat, a bottle of water and maybe a towel (💦😉)!
•If you are new to HIIT, or if after the first set you aren’t getting enough rest, simply reduce the first exercise of each part to 10 reps ie. alternating rear lunges x 10 etc.
•If you regularly participate in HIIT and are feeling up for challenge, try to complete as on screen!
•Perform on knees for push ups if needed.
•Perform alternating hand to foot each with bent legs and keep one foot on mat at all times if preferred.
Listen to your body the entire time and please ensure you do this at your own pace.
I hope you all give it your all..it’s only 30 minutes but after certain points when you just want to stop, you will be soooooo proud you kept going!! Because the setup in the application doesn’t reflect the workout method listed in this text, then it will be easier to have a timer on an iPad or whatever you choose next to it so you can make sure you’re completing the exercises within the given minute. This application doesn’t allow me to input it as an Every Minute on the Minute (EMOM) type of workout!!
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