HIIT Workouts are all the rage from everyone at the local gyms to the professional athletes.  Today’s post is my third HIIT Workout Week 3 CORE focusing on strengthening your core.  HIIT Workout Week 1 can be found (here) HIIT Workout Week 2 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.Â
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. Â Week 3 focuses on your core. Â You need a strong core to help you throughout your daily life and with your other workouts. A strong core helps with balance which is essential to proper form and gaining strength.
HIIT Workout Week 3 CORE:
- 50 jump rope or jumping jacks
- 10 wax on wax off (each arm)
- 10 plank punches (each arm)
- 10 plank jump ins
- 50 jump rope or jumping jacks
- 10 push ups 10 knees to elbow (each leg)
- 10 plank leg raises (each leg)
- 50 jump rope or jumping jacks
- 10 sitting twists (each side)
- 10 scissor kicks (each leg)
- 10 flutter kicks (each leg)
- 2-minute rest
Beginner: Repeat set three times
Advanced: Repeat set five times.
What can you use for the plates on wax-on-wax-off? Is that modifiable without plates? Love your workouts!
Thank you so much Libby! You can use any paper product in place of the paper plates.
This workout kicked my core & BUTT!!
Woot-woot! Gotta love those butt kicking workouts! 🙂