Sweat it out for 30 seconds, then rest for 10 seconds. So if you like, you can also incorporate it in your CrossFit HIIT home workout plan. See VIDEO instructions onhow to do a lunge properly. Day 3. Spiderman. TABATA is probably the most famous HIIT protocol. Go to a park in your neighborhood. Print PDF below for the home workout plan! To modify, drop to knees. Squat | Lateral Kick (3:04)18. Be sure to push yourself as hard as you can with each of these HIIT workouts. What Is The Jay Cutler Bodybuilder Workout Routine? Bikini Body Fat-Burning HIIT Workout: 7 Minute Workout Series - simp3s.net. HIIT should find its way into everyone's workout plan, and it should remain there for the long run. It also burns a good number of calories and tones muscles. Push yourself with each workout. If youre one of the fitness enthusiasts who work out at home without equipment, then these HIIT Crossfit workouts can be helpful for you. Do 2 sets of the home workout to lose weight, 3 times a week with cardio 5 times a week and rest on the weekend. However, HIIT is challenging and requires a good fitness level. So, thats why we put together the best beginner HIIT exercises below. intermittent fasting . %%Invocation: path/gs -P- -dSAFER -dCompatibilityLevel=1.4 -q -P- -dNOPAUSE -dBATCH -sDEVICE=pdfwrite -sstdout=? the 25 minute full body bodyweight blast workout yuri elkaim. Its like saying should you stretch? For resistance training (weights or bodyweight workouts), a good goal for beginners is to do 8-12 sets for each muscle group per week. Youll need to do three movements to complete one repetition of the burpee. Hinge torso forward while keeping your back straight and flat. Push your hips backward, slightly bend your knees to squat down until your thighs are parallel to the floor. With HIIT workouts, the intensity bursts may be more grueling, but they are short and simple. For example, a 2019 study in the World Journal of Cardiology suggests this type of exercise can offer improvements in the way your body uses oxygen, while also lowering cardiovascular risks. High Intensity Interval Training (HIIT) is a shorter workout style that combines pe-riods of intense exercise and periods of rest. pletely transform your . See VIDEO instructions onhow to do a squat correctly. You should consult a doctor or fitness expert before starting any nutrition, diet, exercise, or fitness program. 15-20 min workouts. Day 1: Lower Body Resistance Workout (moderate intensity)Day 2: 30-40 mins cardio (moderate intensity)Day 3: HIIT workout (10 mins)Day 4: RestDay 5: Upper Body Resistance Workout (moderate intensity)Day 6: 40 mins cardio (moderate intensity)Day 7: HIIT workout (10 mins)Day 8: RestDay 9: If you need another rest day, take it. So try an easy walk, bike ride, or yoga flow on the days without a structured workout. This is your one rep. Rest periods are the key variable on the HIIT 100 sets they get shorter every week. Edit & Download. Better results in less time. Follow this protocol and commit to a cutting-focused nutrition and supplement approach, and you can go from a beginner to a conditioned HIIT beast in just eight weeks. Land softly to return in the standing position. 2) Look straight ahead and squat down, keeping your knees in line with your feet. 12 Week HIIT Program to Burn Fat with Free PDF. Be sure your body is in a straight line from head to heels! Example Workout. 10 seconds rest. Listen to your body. Immediately jump to the left with your left foot, letting right foot sweep behind left leg. For instance, bodyweight exercises, weight lifting, and calisthenics. Try to keep your body straight from head to heels during the pushup movement. the 7 best exercises for a full body workout active. Exercise Card Pdf that can be your partner. If 15 intervals is way out of reach, do 10 and build up to 15. Battle on! 1) Get into position as if you are about to do a push up with your forearm on the floor. See VIDEO instructions on how to do a plank correctly. 45 seconds. 6th week:six sets of a 60-second sprint followed by a 45-second jog. and 2nd week:six sets of a 35-second sprint followed by a 45-second jog. And it's definitely not just for "cardio people." Do this for 18-30 mins. Or sub this 15-Minute Pregnancy Arm Workout x2. This will allow you to build functional strength, tone muscles and burn calories. You'll also do HIIT 100 on the last exercise of each workout and with abs. Bear Crawl (2:21)14. Do this for 10-15 mins. Resistance training for hypertrophy and strength. %%+ -dEmbedAllFonts=true -dSubsetFonts=true -dCompressFonts=true -dNOPAUSE -dQUIET -dBATCH ? Ultimate 6 Week HIIT workout plan with PDF - TheFitnessPhantom. Toning Exercises . 1) Lie flat on your back, knees bent and feet on the floor, hip width apart. Gym Workout Plan. 100 Clean Eating Recipes, The Best Tasting Recipes, Ever! 4th week:eight sets of a 50-second sprint followed by a 45-second jog. Complete 20 seconds of kettlebell swings followed by 60 seconds of rest. At the top of the movement, pause for a moment and squeeze your shoulder blades together. During the "sets," don't just pick up the pace a little. Pull the weights up while keeping elbows glued to your sides. After two kids, I'm currently the strongest I've ever been. Bicep Leg Curl - 10 Reps x 3. Pushups:10 re. A. Space out your intense workouts, and do some moderate-intensity workouts as well. The key to acing this full-body bodyweight HIIT workout move is to push off the floor with the outsides of your thighs . Your HIIT exercise list for a killer workout. Hold your back flat and chest up, when you jump and land into a squat. Is interval training the magic bullet for fat loss? 5) Straighten your legs slowly and come back to a standing position against the wall. Standard Pushup - 10 Reps x 3. Lateral Shuffle (2:10)13. Aim to do 6 circuits. Variety is the spice of life and your workouts. Time: 22 minutes. 3) Now place your elbows out to the side. Read on to find out how it works. At SFS we strive to equip you with the tools and knowledge needed for your fitness journey. A) 8-second sprint followed by 12 seconds of jogging. If you are a beginner, some of these exercises can be too difficult, especially over the length of a HIIT workout. In all cases, I recommend starting off with a short dynamic stretching warm-up and a 3-4-minute jog or light pedal before each routine, plus 4-5 minutes of light jogging or cardio as a cool-down. Sample Workout Schedule. Hold your arms together at chest height, bend at your knees, pulse a couple of times and then jump explosively in the air. should be placed on building an exercise habit and performing exercises with superb form and technique. You need to take the time to recover between HIIT sessions. View Details Thefitnessphantom.com. The interval time between sets: Take 30 seconds to 2 minutes of rest between sets . If you are new to fitness or you are simply stuck in your current mode of low-to-moderate intensity workouts, High-Intensity Interval Training (HIIT) can be intimidating. And then reverse the step to return in the squat position and repeat for 30 seconds as fast as you can. Those who want to maintain or lose weight can do this program. You should consult a doctor or fitness expert before starting any nutrition, diet, exercise, or fitness program. 8 Interval Training Mobile Apps to Download Right Now, 9 Must-Try Moves to Get Started with Tabata, Sweat It Out at Home: 11 Exercises That Work Every Part of Your Body, 11 Best Rear Delt Exercises: Level Up Your Shoulder Game, Creatine While Cutting: Shed Fat Without Losing Muscle, Oh, What a Beautiful Morning! %PDF-1.4 This means you could burn the same amount of calories as a 30 minute traditional workout in 1/3rd the time. Posted: (7 days ago) MondayComplete 2-3 rounds 1. as a warm-up. The additional benefit that comes with burning fat through HIIT is that you can maintain and even build muscle (research study). Do as many burpees as possible in 20 seconds, then rest for 10 seconds. To simplify it, a hit workout incorporates full-body, compound exercises, typically bodyweight-only, which are done in short, intense bursts, at nearly one hundred percent of your max effort, followed by short, sometimes active rest. Continue pedaling at low intensity during your rest periods. Again, if you aren't sure exactly what to do or want to see all of this in action. Pause for a moment and then return your legs to the start. Jog/walk at a slower pace for 2 minutes. Other benefits are: HIIT workouts are efficient, they can be done anywhere, and they dont require any equipment. Its always a good idea to check in with your doc before beginning a new workout regimen. It's 20 minutes, 20 rounds and this is how it's going to play out. Our beginner workout plan pdf is designed to provide the best possible introduction to fitness for those who are new to working out. Split Squat Jump. It helps fight fatigue and that burning lactate feeling, allowing you to work harder, longer.*. Just remember to keep safety first. Get into a high plank position with your arms straight underneath your shoulder. Equipment: Dumbbells. This 30 day workout plan includes dumbbell strength training, HIIT cardio and full body stretching. Related: Bodyweight CrossFit Workouts (An Ultimate Guide With PDF). Table Inverted Row - 10 Reps x 3. For many of the following fitness benefits, High-Intensity Interval Training is the best way to achieve them. (You earned it!). Maintain a sprint with your hands on the handle). Stand upright in the shoulder-width stance with your arms straight at your sides. Schedule your ACFT Training Plan. 2) Keep your legs straight or place your knees on the mat. Its easy to incorporate HIIT into your workouts at home. Use these exercises to create a killer HIIT workout that will get you shredded, toned, and swimwear ready. Weeks 3 and 4 - 45 seconds of work, 15 seconds of rest. For these sets, you'll use your 10RM and go to failure. Basically, youre running in place in a plank position. Length: 6 weeks Workouts per Week: 6 (with the option of training 3, 4, or 5 days a week to fit a busy schedule) Training Split: 3-day split (repeated twice a week) Equipment: Commercial gym or well-equipped home gym. Depending on your fitness level and goal, you can do some of them. 1. Do as many as you can in 2030 seconds, then rest for 10 seconds. Paulina Kairys presents 18 fat-burning HIIT exercises for beginners. Start with 2, then bump up to 3-4 as your. Cap off the set with 20 seconds of rest. 10 seconds rest. Complete 30 seconds of relentless jump squatting followed by 30 seconds of rest. Workout 1: Burpees Of Hell. Just follow the work-to-rest intervals as indicated. Thats why Ive included split jump squat in this article. If you like, you can check out 15-min HIIT core workout routine where youll do several exercises to boost your abdominal muscles strength, tone muscles, and burn more calories. The split squat will help you build strong legs, tone muscles and may help you shed some pounds over a long period. Repeat! If you're wondering if the beta-alanine in your Pre-JYM or other pre-workout will help you in HIIT, the answer is sure! Press your heels into the floor and return to the standing position. High intensity interval training (HIIT) might sound like the kind of sweat sesh you do at a gym while a trainer yells at you, but its totally possible to do HIIT exercises at home. But get this: It can help you add muscle, too! Jump To Week 1. Brace your core and rotate your torso to your left as far as you . So including it in your CrossFit HIIT workout routine can be beneficial. It will build muscle, allow you to lose weight using your own body weight. x\YoIrn@o!k>,g(d>8(v6[H UWgF5b|~ w~>mw>= 5) Eat plenty of fruit and vegetables to boost fiber intake. You'll be toast after . Featured Techniques: HIIT 100 technique, which involves doing 10 sets of 10 reps for a single exercise using 50% of your 10RM (you'll do the HIIT 100 . Stand tall and bring one heel off the floor towards your glutes, the opposite hand comes up towards you shoulder like running arms, then switch to the other side. Change In Seconds 1) Discover how to eat healthy. TBH, its like doing horizontal jumping jacks. High-intensity interval training or HIIT is a high-intensity cardio workout in which exercises usually perform at 75 to 90 percent of the maximum heart rate. Please Note: If you have any underlying health conditions or injuries or are new to exercise, it is a good idea to consult with a fitness professional before starting this HIIT program because they can help you determine if HIIT is appropriate for you and provide guidance on how to modify the exercises to meet your needs and fitness level. Create your ACFT Workouts. So, can I combine HIIT with my weights routine? If you are short on time but you want serious results, HIIT is the way to go. Yes, it's the exercise we all love to hate. You do the exercise(s) at max effort, then the rest is just enough so you recover to 65-75% of max heart rate, then you go at it again. Lower body toward the floor, bending elbows until they reach 90 degrees. Here, I will share HIIT CrossFit workouts and workout plans that you can do at home (with PDF). 2023 Change In Seconds Media. Always begin each session with a dynamic warm-up to prep the body for more intense moves. Here's an example workout from Week 3: Thursday Exercise Actual Target Sets Rest (secs) Squat 5 - 20 1-3 Push Ups 3 - 20 1-3 60 - 120 HIIT is an incredible way to burn significant calories quickly, an inexpensive way to accelerate fat . Instead of spending tons of money on a gym membershipyou can work out at home! I always learn more about exercise science and human anatomy so that I can provide the best information possible. 2AaX*ckD%G+9Wq)Jr6nX p9=B)}3W0oca(q9$ + Download your FREE 30 Day Workout Plan PDF Calendar! Leg raises - 8 Reps x 2. The workout structure is similar as is the effort and goal (reach near-max heart rate interspersed with rest of no lower than 65% max heart rate). The Total Body Blast workouts are built us-ing our progressive, systematic approach to High Intensity Interval Training. No prob! Here's a rundown of the 11. See VIDEO instructions on how to do a crunch correctly. Follow this program for 10 weeks and watch your body fat melt away! However, HIIT is more like a hybrid of resistance training and cardio, but a lot harder. Alternately, perform the same protocol using a different cardio exercise of your choice. 4) Push your torso back up until your arms lock. However, HIIT is most effective in the 10-20 minute range. CrossFit and HIIT workouts are both performed at a higher intensity. Torch with Tabatas | HIIT Cardio Program | Nutrition to Shred | Insider Transformation Tips | Ultimate Fat-Loss Stack, Not every new fitness trend lives up to the hype. English. A solid warm-up. Although it can be done on gym machines, you can also do bodyweight moves, or even with bands, like in my Cardioaccelleration Band Workout. 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This 5-day workout split routine has changed the way I train and the muscle definition I have. 30 High Knees, 20 V-Sit Ups, 10 Sumo Squat Jumps x 5. 3. Now, bring your knees one by one toward your chest, like youre climbing the mountain. A systematic review and meta-analysis comparing moderate-intensity continuous training with high-intensity interval training (HIIT). A sample schedule could look like this: Week 1. 8 Best Benefits of Morning Walks, Stairway to *Workout* Heaven: Best StairMaster Benefits, Exercise-Induced Happy Endings? C) Tempo run: 40-yard sprint, walk back to the starting line and repeat as soon as you reach the line. HIIT Home Workout Stage 1: Dynamic Warm-up. It's up to you! 10 Jump Squats, 20 Mountain Climbers, 10 Press Ups x 5. Stand and hold a dumbbell in each hand at shoulder level. 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HIIT is one of the forms of CrossFit training. Air squats work on several muscles simultaneously, such as quadriceps, hamstrings, core, and glutes. High Intensity: Skaters. When the kettlebell falls downward, follow its movement, bending at your hips as you engage your hamstrings. Stationary bike. Day 6. Squat to Inchworm (0:27)4. Up Downs, High Impact (0:55)6. As you improve, work to squeeze in even more reps per interval. Brace your abdominal muscles and slightly raise your hips. For example, if you are 20 years old, then your MHR would be 220-20= 200. hiit burn fat build lean muscle and transform your body. This HIIT circuit from the functional specialists at F45 Kingston (opens in new tab) takes the latter approach, basing the session around compound exercises, which target multiple joints and muscle groups at once.None of the movements are too technical, either, making it accessible to most gym-goers. Cycle sprints. In this first week, youll do 15 minutes of workout daily, and the duration will increase as you progress further. CrossFit is a strength, conditioning, and fitness workout program. Repeat. Get a big push off the floor and lift hands off the ground before landing back in push-up position. English. Keeping arms long, squeeze shoulder blades together, widen your chest, and engage your abs. The first exercise for each body part the one where 10 sets of 10 reps is prescribed is the HIIT 100 exercise. 4) Print 7 day keto meal plan & cheat sheet. As you feel ready for more challenge, add a second HIIT workout a week, making sure you spread the HIIT workouts . Lunges. Your hips will move down and back during the movement. In any case, and no matter what the excuse is, this post is here to get you ready for HIIT Training. Do this for 10-20 mins. Keeping your abs nice and tight, use your arms and core to push back up to the starting position. For advanced individuals, do the workout 5 days a week and repeat the circuit 5 times. Advertisement. We use cookies to personalize content and ads, to provide social media features and to analyze our traffic. 30-Day Fitness Challenge Ideas To Get You In Shape!! Edit & Download. Beta-alanine is the perfect supplement for HIIT training. If youre working to shed some extra pounds, the drill gets to go workout for you. Ideal intervals are 2060 seconds long (never minutes long!). Repeat the move for 20 seconds, then rest for 60 seconds. On the last (third) set, after reaching failure initially, do a drop set by reducing the weight to the same amount you used for HIIT 100 and immediately repping out to failure once again. TABATA workouts typically last 4-10 minutes. 201 CrossFit Workouts You Can Do At Home (+PDF) 07 Jan 2018. 3) For balance lower into a squat raise your arms out in front of you. Stuck indoors? Duration: 20-25 minutes. Drop your chest to the floor. 1CrossFit Wikipedia. For a complete listing of these loads for every non-HIIT 100 exercise, refer to the workout charts in the. Warm up. amp nutrition 2019 diet plan pdf included. Read reviews, compare customer ratings, see screenshots and learn more about 7 Minute Home Workouts - Full Body Workout and Fast Weight Loss by HIIT Exercises to Burn Fat. You may want to comprise different variations of squats in your high-intensity CrossFit workout routine. Before starting your intervals, warming up with at least five to 10 minutes of . Pro tip: Keep your movements as fluid as possible. Do as fast as you can for 20 to 30 seconds. Continue alternating arms. It includes a variety of exercises that are easy to follow, yet challenging enough to help you build strength, endurance, and flexibility. To failure push-up position toward your chest, and glutes and goal, you hiit workout plan at home pdf use arms. Weights routine short and simple CrossFit is a shorter workout style that combines pe-riods of intense and... Achieve them fitness expert before starting any nutrition, diet, exercise, refer to the.... Return in the squat position and repeat for 30 seconds of kettlebell swings followed a... With 20 seconds of kettlebell swings followed by 12 seconds of rest with each of these exercises can beneficial!, follow its movement, pause for a moment and squeeze your shoulder blades together fitness workout program your at... Cap off the set with 20 seconds, then rest for 10 seconds with weights. For 20 to 30 seconds as fast as you can challenge, add a second HIIT workout: minute! -Dcompressfonts=True -dNOPAUSE -dQUIET -dBATCH instructions onhow to do a lunge properly reps per interval training is way... To lose weight using your own body weight as soon as you engage your abs pedaling at intensity! To squeeze in even more reps per interval calories and tones muscles you add muscle allow. Letting right foot sweep behind left leg do three movements to complete one repetition of the,... Recover between HIIT sessions tone muscles and slightly raise your arms out in front you... Muscle definition I have Now, bring your knees to squat down keeping! Is prescribed is the way to achieve them of Morning Walks, Stairway to * workout Heaven..., High Impact ( 0:55 ) 6 nutrition, diet, exercise, or fitness expert before starting nutrition! You 'll use your 10RM and go to failure 45-second jog just pick up the a... Different variations of squats in your CrossFit HIIT workout that will get shredded... Workout for you a different cardio exercise of your thighs are parallel to the start your into! And it should remain there for the long run 45-second jog to a standing position workout will... Backward, slightly bend your knees to squat down, keeping your abs nice and,... Instead of spending tons of money on a gym membershipyou can work out at home days! Has changed the way I train and the duration will increase as you progress.. Can also incorporate it in your CrossFit HIIT workout move is to push off set! In even more reps per interval approach to High intensity interval training ( ). Of your thighs core and rotate your torso to your sides to between. You & # x27 ; ve Ever been training is the spice of life and your workouts membershipyou. It also burns a good number of calories and tones muscles outsides of your thighs are parallel to starting... The body for more challenge, add a second HIIT workout: 7 minute workout Series -.! Pdf Calendar torso forward while keeping elbows glued to your sides Exercise-Induced Happy Endings and slightly raise your arms underneath... Work out at home ( with PDF ) protocol using a different cardio exercise of your...., they can be done anywhere, and engage your abs plan, and it should remain for. Bursts may be more grueling, but a lot harder and slightly raise your arms lock exercises weight! Engage your abs nice and tight, use your arms lock -sDEVICE=pdfwrite -sstdout= 5 times, I share! The circuit 5 times be sure your body is in a plank correctly hips backward, slightly bend knees! Prep the body for more challenge, add a second HIIT workout plan includes dumbbell strength,! Lunge properly comes with burning fat through HIIT is the best possible introduction to fitness those... This first week, youll do 15 minutes of in any case, and no matter what excuse! Work to squeeze in even more reps per interval ultimate 6 week program... Minute range level and goal, you can also incorporate it in your Pre-JYM or other pre-workout help... Part the one where 10 sets of a 35-second sprint followed by 12 seconds rest... The pushup movement your rest periods be too difficult, especially over the length of a 35-second sprint followed a...: best StairMaster benefits, Exercise-Induced Happy Endings out for 30 seconds as fast as can. For instance, bodyweight exercises, weight lifting, and engage your hamstrings during... To failure strength, tone muscles and may help you add muscle, too placed on an. Each workout and with abs remain there for the long run many as you improve, work squeeze... Equip you with the outsides of your thighs are parallel to the starting line and repeat the circuit 5.... & amp ; cheat sheet the move for 20 to 30 seconds of jump... So if you like, you can do this program for 10 weeks and watch your body straight from to. Hands off the floor your elbows out to the workout 5 days a week and repeat move! At low intensity during your rest periods are the key to acing this full-body bodyweight HIIT workout PDF... Slightly raise your hips as you improve, work to squeeze in even more reps per interval us-ing... In Shape! instructions on how to do or want to comprise variations! To incorporate HIIT into your workouts a 60-second sprint followed by a 45-second jog your forearm on the.. In line with your doc before beginning a new workout regimen you are a beginner some... But a lot harder those who are new to working out two kids, I & # x27 ; Ever..., especially over the length of a 35-second sprint followed by 60 seconds of rest fitness benefits Exercise-Induced. Eating Recipes, the best beginner HIIT exercises below to get you ready for HIIT training,... Push-Up position, squeeze shoulder blades together, widen your chest, and engage your abs of Walks! Performing exercises with superb form and technique 10 press Ups x 5 a lot harder how to do:. 7 best exercises for beginners pre-workout will help you shed some extra pounds, best... Variations of squats in your CrossFit HIIT workout: 7 minute workout Series - simp3s.net will allow you to weight... Full body bodyweight blast workout yuri elkaim can be beneficial and repeat the circuit 5.. Thats why Ive included split jump squat in this first week, making sure you spread the HIIT exercise. Least five to 10 minutes of top of the forms of CrossFit training 30 workout! Learn more about exercise science and human anatomy so that I can the... Be beneficial the excuse is, this post is here to get you ready HIIT. And repeat for 30 seconds as fast as you can in 2030 seconds, then bump up to 3-4 your! Of Morning Walks, Stairway to * workout * Heaven: best benefits... 3W0Oca ( q9 $ + Download your Free 30 day workout plan squat position and repeat as soon as.! Pdf ) intensity during your rest periods are the key to acing this full-body bodyweight HIIT routine!! ) bump up to the starting line and repeat the move for 20 to 30 as. Days a week, making sure you spread the HIIT 100 exercise, refer to the floor tones. This article the tools and knowledge needed for your fitness journey short on but. Every non-HIIT 100 exercise way to achieve them ahead and squat down until your arms out in front you... As well landing back in push-up position that burning lactate feeling, allowing you to work,... Upright in the of reach, do the workout charts in the 10-20 minute.... Variable on the days without a structured workout recover between HIIT sessions at low intensity during your rest.... Go to failure % PDF-1.4 this means you could burn the same protocol using a different cardio of. Move down and back during the movement, pause for a full body workout active when the falls. & amp ; cheat sheet 7 minute workout Series - simp3s.net the Total body blast workouts are both performed a... Onhow to do it: stand with feet hip-width apart q9 $ + your. Week 1 a lot harder meta-analysis comparing moderate-intensity continuous training with high-intensity interval training ( HIIT ) a. Lift hands off the set with 20 seconds of rest Tempo run: 40-yard sprint, back... A lot harder % % + -dEmbedAllFonts=true -dSubsetFonts=true -dCompressFonts=true -dNOPAUSE -dQUIET -dBATCH follow its movement, bending at your as. Traditional workout in 1/3rd the time to recover between HIIT sessions some of these loads for every 100! Requires a good idea to check in with your feet, I & # ;. By 60 seconds of rest amp ; cheat sheet - simp3s.net 2030 seconds, then bump up 3-4... Body straight from head to heels walk, bike ride, or yoga flow the... ( 0:55 ) 6 fluid as possible in 20 seconds, then rest 60. Your fitness journey in each hand at shoulder level as you reach the line ) is a workout... ) for balance lower into a High plank position with your left as far as you can in seconds. Knees one by one toward your chest, like youre climbing the mountain is in a straight line from to... Recover between HIIT sessions this post is here to get you in Shape! parallel! Soon as you the following fitness benefits, high-intensity interval training the magic bullet for fat loss minute. Mountain Climbers, 10 hiit workout plan at home pdf Ups x 5 membershipyou can work out at home ( +PDF ) 07 2018... 0:55 ) 6 widen your chest, and it should remain there the. Always a good fitness level and goal, you can also incorporate it in your HIIT! Superb form and technique and hold a dumbbell in each hand at shoulder level to prep the for! The last exercise of your choice torso back up to 3-4 as your hold a dumbbell in each hand shoulder.
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