HIIT Workout Week 2

HIIT Workouts are all the rage from everyone at the local gyms to the professional athletes.  Today’s post is my second HIIT Workout Week 2.  HIIT Workout Week 1 can be found (here).

The beauty of these workouts is that they can be done anywhere and everywhere, with little to no gym equipment. HIIT stands for high-intensity interval training, it is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. 

These exercises increase your metabolism meaning you burn more calories, lose more fat, and improve your cardiovascular fitness level in a short period of time.  HIIT trains and conditions both your anaerobic and aerobic energy systems ensuring an all over body workout both cardiovascular and muscular.  To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.  That means you work really really hard (harder than you want), but it is for short burst of time.  You get a few minutes to recover, letting your heart rate drop a bit, and then you repeat.  Remember your intervals involve maximum effort, not simply a higher heart rate.

Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.  Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it.  I offer a few variations of certain exercise based on where you are on your fitness level.  If you are new to this, and you need more than 2 minutes of rest in between sets, by all means, take more, but don’t wait too long (no more than 4 minutes) because the working sets will be harder on you the lower you let your heart rate drop.

Save the graphic to your phone to pull up for a reference later.

Please let me know what you think of the workout, I would love to hear from you.

HIIT Workout Week 2

• 50 jump rope or jumping jacks 1
• 10 mountain climbers
• 10 push ups
• 10 plank jacks
• 50 jump rope or jumping jacks
• 10-floor touches
• 10 high knees
• 10 squats
• 50 jump rope or jumping jacks
• 10 side leg raises (each leg)
• 10 heel touches (each leg)
• 10 side plank crunches (each side)
• 2-minute rest
• Beginner: Repeat set three times
• Advanced: Repeat set five times.

Don’t miss my HIIT Workout Week 1