High-intensity training is not just for those who are new to fitness or afraid of it. It’s also great for anyone who enjoys working out. These fast-paced routines, also known as High Intensity Interval Training are a great way to burn calories without spending hours at the gym. This type of training alternates periods of maximum effort, such as 20 seconds of jump jacks, and then a brief recovery time.
The key to HIIT success is doing the right movements at your own pace. HIIT exercises should be intense but not to the point of causing injury. Listen to your body and make adjustments as necessary. Complete each movement using proper form.
This 10-minute exercise is easy to do. All you need is a chair, and a mat. Warm up your muscle with this 2-minute warm-up:
For 30 seconds, jog in place.
For 30 seconds, while standing tall, move your arms in a circle backwards (pretending you are doing the backstroke).
Repeat the front lunge, the side lunge, and the back lunge with the same foot. Then switch to the opposite leg. Continue for a minute. Get ready to smash your body! This will involve 3 rounds of 20 seconds workout followed by 10 sec rest.
Cross, jab (front): Stand facing your left with your right foot in front. Put your arms in a boxing pose. Then, with your right arm, throw a forward jab (punch), then throw a left cross punch and rotate your body as your left hand crosses your body. Bring your arms into the body and shift your weight to the original starting position. Repeat the same motion on the other side.
Jumping Jacks: Stand up straight with your feet hip width apart and your arms at your sides. Jump with your arms and feet raised. Repeat as fast as possible. Find the standard jumping jack difficult? Step to the side and raise your arms.
Sumo Squats: Position your feet slightly more than hip width apart. Lower yourself with your back flat, chest upright and weight on your heels. Push back into the starting position by tightening your glutes, quads and hamstrings. Repeat.