June 05, 2020
At Home Workout - HIIT
HIIT. Sounds cool huh, but what is it? Well, HIIT, or high intensity interval training, is any form of exercise that consists of a short periods of intense exercise that is preceded a short rest or low intensity exercise. Some research suggests that HIIT workouts may be better than moderate intensity exercise for maximizing health outcomes. I LOVE a good HIIT sesh. It combines strength and cardio in one short workout that you can do anywhere, with or without weights. If you are short on time and want a well-rounded sweat, HIIT is the way to go. It's also been found to help reduce body fat quickly, improve heart health in people with good health, as well as in those with cardiovascular conditions, and improve mental health scores, including reduced levels of depression and anxiety.
I like to mix in HIIT workouts during the week, maybe the day after a really muscle taxing strength day when one particular part of my body is very sore, or on a day that I don't have my full 2 hours of dedicated time. This one focuses a lot on lower body, so I would do it on a day after a crazy arm day to give them a rest. Make sure to download a HIIT, or interval timer, app on your phone to make keeping pace super easy. The timing here is 45 seconds or work, followed by 15 seconds of rest. Each circuit is repeated three to four times depending on how long you have allot for the workout. Oh! One more thing, crank up the music and have fun!
Plank Up to Cross Body Crunch
Begin in a full plank. Lower your right elbow to the mat and then your left, coming into an elbow plank.
Put your right hand on the mat, and straighten your right elbow. Do the same on the left to return to a full plank.
Tighten your core, bring one knee toward the opposite elbow. Return to the starting position to repeat on the other side.
Continue for 45 seconds. Rest for 15 seconds.
Reverse Lunge to Knee Drive
Stand with your feet together. Take a controlled lunge (or large step) backward with your left foot.
Lower your hips so that your right thigh (front leg) becomes parallel to the floor and your right knee is positioned directly over your ankle. Keep your left knee bent at a 90-degree angle and pointing toward the floor. Your left heel should be lifted.
From the ground, drive your left knee up, coming into a standing position with your left leg lifted at a 90-degree angle.
Repeat with the right foot. Continue left then right for 45 seconds.
Rest for 15 seconds.
High Plank Cross Toe Touch
Start in a plank position, placing the wrists directly beneath the shoulders and the legs straight back.
Open up the legs a little wider than shoulder-width and keep your body aligned in a straight line.
Drive hips up while keeping your legs straight and reach for your toe. Use your right hand to reach for your left toe and your left hand for your right toe.
Continue for 45 seconds. Rest for 15 seconds.
Squat to Calf Raise
Stand with your feet shoulder width apart.
Move your body into a squatting position while keeping your back as straight as possible. Continue squatting as low as you can until your knees are bent at 90 degrees. Do not go any lower.
Stand back up into the starting position. Stand on your toes as you move past the starting position and hold for one second.
Return to the starting position.
Continue for 45 seconds. Rest for 15 seconds.
Standing Twist to Kick
Standing up straight, bring your hands behind your head so that your elbows are pointed to the sides.
Twisting your body, bring your left elbow down and across your body. At the same time, raise your right knee up and across to meet the left elbow.
Kick out forcefully with your right leg, then return to the ground.
Repeat with the left foot. Continue alternating for 45 seconds.
Rest for 15 seconds.
Sumo Squat to Side Crunch
Start in a wide stance with your toes pointed out; bring your hands behind your head with your elbows wide.
Bend your knees over your toes, coming into a squat with your thighs almost parallel to the floor.
As you straighten your knees to stand, lift your right knee while bending to the right to bring your right elbow and knee together, doing a side crunch.
Straighten your spine as you bring your right foot to the floor, and bend both knees, coming into a sumo squat.
Repeat with the left. Continue alternating for 45 seconds.
Rest for 15 seconds.
Skaters
Start with your legs slightly wider than shoulder distance apart and arms at the sides.
Bring one leg behind at a slight angle into a reverse lunge. The front knee will come to a 90-degree angle.
Swing the arms in front of that bent knee and leap the back leg forward to switch sides in a skating motion. Arms alternate as you switch sides like a speed skater.
Continue for 45 seconds. Rest for 15 seconds.
Squat to RDL
Stand in a wide stance with toes turned out at a 45-degree angle. Grip a heavy dumbbell or a kettlebell in both hands.
Keep the upper body straight and bend the knees into a squat slowly. Lower yourself as far as you are comfortable but make sure the knees are parallel with the toes.
Push into your heels as you bring yourself up to the starting position.
Push your hips back and hinge forward until your torso is nearly parallel with the floor.
Once you have locked out the hips, reverse the movement by pushing the hips back and hinging forward.
Continue for 45 seconds. Rest for 15 seconds.
One complete circuit takes 8 min. Repeat the circuit 3-4 times depending on your time allotment.
Colleen is an ISSA Certified Nutrition Coach, Culinary Institute of America Graduate and Your Gluten-Free Celiac Sidekick.
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