**VIDEO BELOW** The aim of HIIT is to maintain a high heart rate for an extended amount of time. This workout is designed to keep you working for as long as possible to you get the “after-burn” effect you burn as many calories as possible ?
Divided into 4 rounds, complete each round 3 times with 30 second rest between rounds. 20 seconds work for each exercise, 3 exercises per round = 14 minute HIIT workout ?
Round 1:
Squat Jumps – touch ground, reach high
PU Side Step – in and out
High Knee Run – knees above waist
~ 30s rest ~
Round 2:
Split Squat Jump – knee touch ground
Burpees – no jump, no pushup
Cross-Crawl – shoulders off ground
~ 30s rest ~
Round 3:
Lateral Squat Jumps – heel touch
Alligator PU – knee to elbow
Plank hold – flat back
~ 30s rest ~
Round 4:
Tuck Jumps – soft landing
Left Side Plank hold – high hip, straight line
Right Side Plank hold
~ 30s rest ~