Losing the fat may be one of your new year’s resolution. This is especially when holiday festivities offer a bunch of food and alcohol. Doing HIIT is a great form of workout to burn those fat.
What is HIIT by Wikipedia
High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fatburning.[1] Compared with other regimens, HIIT may not be as effective for treating hyperlipidemia and obesity, or improving muscle and bone mass. Some researchers also note that HIIT requires “an extremely high level of subject motivation,” and question whether the general population could safely or practically tolerate the extreme nature of the exercise regimen.
Here’s a High Intensity Interval Training (HIIT) given to me by Dr Ai Gamboa. It takes 28 days to get noticed. Since I am more comfortable with 6 days a week workout, I divided the workout into 45 mins a day, Mondays to Saturdays. I did the day 1 warm up, round 1 & 2 then next day with day 2 warm up with round 3 & 4.
Day 1 Core and butt/legs
*Warm up (15mins)
High knee runs x 1min Squat jacks/drop squats x 1min Ski downs x 1min Air squats x 1min Walkouts x 1min Repeat sequence 2 more times (no rest in between)
*Stretch x 5-10mins
*Round 1
Dumbell squats held at shoulder level x 1min
Burpees x 1min
Curtsy lunges alternating x 1min
Squat jumps x 1min
Rest for 30 seconds then repeat for 3 sets
*Round 2
Deep alternating step back lunges with kettlebell x 1min
Split jumps x1min
Around the world lunges x 1min
Grasshoppers x 1min
Rest for 30seconds then repeat for 3 sets
*Round 3
Alternating DB clock squats x 1min
Tuck jumps x 1min
Hip/glute bridge with DB or kettlebell x 1min
Elbow plank x 1min
Rest 30 seconds then repeat for 3 sets
*Round 4
V-ups x 1min
Russian twists with or without DB x 1min
Leg thrusts x 1min
Butterfly kicks x 1min
Side plank on elbow dips x 1min
Rest 30 seconds then repeat for 3 sets
*cool down stretch
Day 2 Core and Shoulders
#Warm up (15mins)
Jog in place x 1min
Jumping jacks x 1min
Skipping rope x 1 min
Shuffle x 1min
Slide and glide x 1min
Repeat sequence 2 more times (no rest in between)
#stretch 5-10mins
#Round 1
Military Db press x 1min
Top and bottom by Sassa Active wear
Plank shoulder taps x 1min
Standing upright rows DB or kettlebell x 1min
Plank forward punches x 1min
Rest for 30 seconds then repeat for 3 sets
#Round 2
Lateral DB raises x 1 min
Plank rope climb x 1min
Deadlift bentover DB rows x 1min
Mountain climbers x 1min
Rest for 30 seconds then repeat for 3 sets
#Round 3
Alternate kettlebell pushups (on knees or toes) x 1min
Plank jacks x 1min
Kettlebell or DB pullovers x 1min
Kettlebell woodchops/swings x 1min
Rest for 30 seconds then repeat for 3 sets
#Round 4
Swiss ball double deadbug x 1min
Supermans x 1min
Swiss ball elbow plank x 1min
Swiss ball plank tucks x 1min
Swiss ball pistol crunch x 1min
Rest 30 seconds then repeat for 3 sets
#Cool down and stretch
Day 3 Whole body, core and cardio
@Warmup (15mins)
Slide and glide x 1min
Side alternating lunge x 1min
Alternating front kicks x 1min
Fast run in place x 1min
Mummy kicks x 1min
Repeat sequence 2 more times (no rest in between)
@Stretch 5-10mins
@Round 1
One leg alternate DB biceps curl x 1min
Top and bottom by Sassa Active wear
Froggers x 1 min
Chair triceps dips x 1min
Ski abs x 1 min
Rest 30 seconds then repeat for 3 sets
@Round 2
Burpee to shoulder press use DB x 1min
Forward backward tuck jump x 1min
Plank DB rows x 1 min
Deep squat jumps x 1min
Rest 30 seconds then repeat for 3 sets
@Round 3
Sumo plyo jumps x 1min
Rear foot elevated single leg squats x 1min
Bunny hops with DB or kettlebell overhead x 1min
Pushups on knees or toes x 1min
Rest 30 seconds then repeat for 3 sets
@Round 4
Toe touch 3 legs down with DB x 1min
Alternate kettlebell kickdowns x 1min
Figure of 8 taps x 1min
Side plank rotation (30 secs each side) x 1min
Alternating supermans x 1min Rest 30 seconds then repeat for 3 sets
@Cool down and stretch
Happy workout!!
