Thursday, February 6, 2014

HIIT & Run

Hello everyone! 

Today I want to share a killer high intensity interval training (HIIT) workout that I put together. As you guys know, I've started training again, so I'm incorporating circuit training routines to gain strength, endurance and agility. 

Because of the intensity of this routine you can expect to burn a bunch of calories, as well as, a residual burn for the next 24 hours. Residual burn is also known as the afterburn you experience hours after you have exercised. Researchers aren't exactly sure why this occurs, but they have suggested that when people exercise at their VO2 max, the body starts using more fat and less carbs, which increases one's metabolism. Check it out...

HIIT Routine:

Warm up:
Deep squat 20 sec
Alternating standing toe touch kick 20 sec
High knees 20 sec
Butt kicks 20 sec
Jumping jacks 60 sec

Circuit 1 (2x):
High knees 1 min
Jumping jacks 1 min
Jump rope 2 min

Circuit 2 (2x):
Pulse jump squat 1 min
Jumping jacks 1 min
Jump rope 2 min

Circuit 3 (2x):
Lateral jumps 1 min
Jumping jacks 1 min
Jump rope 2 min

Circuit 4 (2x):
Jumping lunges 1 min
Jumping jacks 1 min
Jump rope 2 min

**The Special Circuit** Circuit 5:
Wall jump 2 min
10 sec rest
Alternating side lunges 2 min
10 sec rest
Shoulder bridges 2 min
10 sec rest
Straight leg deadlift 2 min

After the HIIT workout, Run for an hour.




Yesterday's Dinner:

Grilled chicken breast, steamed sweet potato and kale salad (kale, tomatoes, avocado, cucumbers and olive oil with vinegar)


Today's Breakfast:

Sunwarrior protein shake


Today's Lunch:

Ok, so this is not exactly Paleo or the most nutritious meal, but I was on the go and it's all I had =/


What do you think of this HIIT workout?

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I am grateful to be spending 
the day with my friend Alyssa.







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