Adrenaline HIIT Series 4
Friday, December 25, 2015 | Harbor Fitness Editors
One of the top fitness trends that continues to remain a hot topic is HIIT, or doing quick movements that are more beneficial to the body than long, laborious sessions at the gym.
Research has shown that high intensity interval training (HIIT) will create significant changes in participants’ fitness, body composition, and lower the risk of cardiovascular disease while also allowing for people to break through fitness plateaus.
We asked a team of Harbor Fitness trainers and group fitness instructors to weigh in on their most intense HIIT workout.
Check back each Friday for a new routine.
Part 1: Walkout Burpee Turbo:
This exercise, which I’ve coined the “walkout burpie,” is an excellent full body move that will have your body aching and fat melting away. Its similar to a conventional burpie, but with a few twists.
To start: – Bend down and touch the ground so that your hands are right in front of your feet.
– Then, without moving your feet walk your hands out until you are fully extended into a push-up position
– Perform one pushup
– Jump in to have your feet meet your hands, then jump right back out to pushup position
– Again, without moving your feet, walk your hands back to the starting crouching position
– jump up in the air, land on your feet standing up straight
That is one rep. Repeat this 10 times, as quickly as possible.
The great thing about this move is that it can be modified in many ways. For instance, those who have a bit weaker upper bodies might leave out the pushup, or someone looking for a bit more of a challenge could do a clapping pushup instead for extra explosiveness. However you choose to do it, just get it done, and thank me later. 😉
Part 2: Lower Body Circuit – Bodyweight
10 forward walking lunges
10 jump squats (squat down, then thrust up and launch yourself into the air)
10 additional lunges back to your starting position
10 additional squats
Rest 1 minute, repeat 1-3 more rounds.
Part 3: Battle Ropes
30 seconds alternating waves, rest 30 seconds
30 seconds slams with both hands together, rest 30 seconds
30 seconds jumping jacks holding ropes,
= 2.5 minutes total, rest 1 minute, repeat 1-2 more times