HIIT Workout 1

HIIT Workout 1

 

Equipment required – – Gymboss interval timer or a watch.

 

Time required – – 18 mins (12 mins workout and 6 mins warm-up).

 

Difficulty – – 8.5 / 10.

 

We are going to perform three exercises using the Tabata Protocol of 20 seconds at maximum effort followed by 10 seconds of rest, repeated 8 times for a total of 4 minutes. Each exercise is performed for the full 4 minutes before moving to the next one, an intense workout in only 12 minutes!

 

The first exercise is squat thrusts, then push-ups and finally dead bugs. These three exercises will smash your whole body….

 

Warm-up – 6 mins

Jogging on the spot for 1 minute

Bodyweight squats for 1 minute

Push-ups against a wall for 1 minute

Forward lunges for 1 minute

Walking/skipping for 2 minutes

 

Squat thrusts – 4 minutes

Perform as many squat thrusts as possible in 20 seconds

Rest for 10 seconds

Repeat 8 times

 

Form Guide

–Crouch down, on your toes, with your hands on the floor and to the side of the knees. Jump the feet backwards into a push-up position before immediately jumping the feet back under your hips in the start position.

 

To make the exercise easier step the feet in and out.

High Intensity Interval Training - Squat Thrust High Intensity Interval Training

 

Spiderman push-ups – 4 minutes

Perform as many push-ups as possible in 20 seconds

Rest for 10 seconds

Repeat 8 times

 

Form Guide – start in the standard push-up position. As you lower the upper body towards the floor bring a knee out and to the side of the body keeping the foot off the floor and the body as straight as possible. Return to the start position in a smooth movement, continue for the required number of reps using alternating sides.

 

To make the exercise easier perform a regular push-up or even a push-up on the knees.

High Intensity Interval Training - Spiderman Push-Up High Intensity Interval Training - Spiderman Press-Up High Intensity Interval Training - Spiderman Press-Up

 

Dead bugs – 4 minutes

Perform as many dead bugs as possible in 20 seconds

Rest for 10 seconds

Repeat 8 times

 

Form Guide – – start by lying on your back with your arms and knees pointing straight up to the ceiling. You should look like a ‘dead bug’. Extend your arms and legs out and towards the ground, do not allow the tension off the muscles by resting your limbs on the ground. As soon as the arms and legs near the floor engage the core and smoothly return to the start position.

 

To make the exercise easier, or if you feel strain on the back, only move the legs and arms out to 45degrees (similar to the middle position image).

High Intensity Interval Training - Dead bugs High Intensity Interval Training - Dead bugs High Intensity Interval Training - Dead bug

 

What a great workout, it really hammers the heart, upper body and core – what a feeling! If you enjoyed this workout check out my other interval training workouts.

 

Do the HIIT workout and post a comment to let us know how you feel and for a less intense but longer workout check out my Bodyweight Circuits.

 

Don’t let today pass without doing something to get stronger, fitter or better.

 

“Some people dream of success…..others stay awake to achieve it.” – addicted2success.com

 

If you’d like to share this workout with your friends, just click on your preferred social media button below.

 

Back to High Intensity Interval Training

Back to the Home Page from HIIT Workout 1