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Bounce for pleasure on this bissextile year HIIT exercise

Are you ready for a quantum leap in your fitness?

Celebrate Leap Year 2020 with this HIIT training that you want to do much more often than every four years.

This quick workout takes less than 20 minutes and can be done almost anywhere. You have two goals:

Maximize your calorie consumption
Train your fitness for more intensity

High Intensity Interval Training (HIIT) maximizes your calorie consumption by keeping your heart rate so high during your workout that your body burns calories long after your workout. This cardio benefit comes from the excessive post-workout oxygen consumption (EPOC) – what we call afterburn.

This training presses your upper body, lower body and core with high intensity so that you can take advantage of high-performance cardio with a whole-body advantage that makes you jump for joy.

Jump for jump day training:

The movements:

1. Air squats

Start with feet shoulder-width apart, toes facing forward, or toes facing slightly outward. Make sure your core is stretched with your chest up and your eyes forward. Start by lowering your buttocks at knee level (or below if you're comfortable). Your knees should run over your toes. Run through your feet to return to the standing position.

The goal: Carry out the movement for 30 seconds and then rest for 15 seconds.

2. Pushups

Start with your hands on the floor outside your chest, fingers forward and elbows up to 45 degrees. Your feet should be as wide as your hips, firm as a core and absolutely squeeze your glutes. Keep your eyes down, long, flat in a straight line from your head to your heels. Start lowering your chest to the floor, then push through your hands to raise your torso back to the starting position.

The goal: Carry out the movement for 30 seconds and then rest for 15 seconds

3. Mountaineers

Start with your hands on the floor, stacked under your elbows and shoulders, fingers forward. Your feet should be as wide as your hips, firm as a core, and squeezing your glutes. Keep your eyes down, long, flat in a straight line from your head to your heels. Alternately drive one knee towards your chest, stretch out the same leg, then switch to the other side and repeat the process.

The goal: Carry out the movement for 30 seconds and rest for 15 seconds.

4. Backward lunges

Start with your feet apart and your toes facing forward. Make sure your core is stretched with your chest up and your eyes forward. Take a long step back and balance your weight on the ball and toes of this foot. Bend both knees to lower your body towards the floor, then run through your forefoot to move up and forward and return to the starting position. Switch between pages and repeat the process.

The goal: Carry out the movement for 30 seconds and then rest for 15 seconds.

5. Mobility climbers

Start with your hands on the floor, stacked under your elbows and shoulders, fingers forward. Your feet should be as wide as your hips, firm as a core, and squeezing your glutes. Keep your eyes down, long, flat in a straight line from your head to your heels. Jump alternately with one foot to the outside of the hand on the same side by moving your knee outside the elbow. Jump your foot back to the starting position, then switch to the other side and repeat the process

The goal: Do the movement for 30 seconds and then rest for 60 seconds before moving on to combo # 1 of the workout.

6. Squat jumps

Start with feet shoulder-width apart, toes facing forward, or toes facing slightly outward. Your core should be stretched with your chest up and your eyes forward. Lower your buttocks at knee level (or below if you are comfortable), your knees run over your toes, your arms swing behind you. Run through your feet, stretch through your ankles, knees, and hips to move up. Swing your arms forward to lift them up. Land toes to heels with your knees bent to absorb the impact and move on to the next rep.

The goal: Do as many repetitions as possible within 30 seconds, and then rest for 15 seconds.

7. Plyo pushups

From a plank position – hands outside the chest, fingers forward, elbows up to 45 degrees. Her feet are hip-width apart, core-tight, squeeze buttocks. Keep your eyes down, long, flat in a straight line from your head to your heels. Lower your chest to the floor and explosively push the floor away to jump your hands and torso off the floor. Place your fingers on the palm of your hand with your elbows bent to absorb the impact and immediately move on to the next rep

The goal: Do as many repetitions as possible within 30 seconds, and then rest for 15 seconds.

8. Kick outs

Hands on the floor, stacked under elbows and shoulders, fingers forward. Feet hip width apart, core tight, squeeze buttocks. Eyes down, long flat back in a straight line from head to heels. Jump both knees towards your elbows at the same time and land your toes on the floor. Forcibly kick both heels back into the starting position and then immediately start the next repetition

The goal: Do as many repetitions as possible within 30 seconds, rest for 15 seconds, and then start squat again to repeat the movements for another round.

9. Leaping lunges

Feet hip width apart, toes pointing forward. Tense core, chest up, eyes forward. Take a long step back and balance your weight on the ball and toes of this foot. Bend both knees to lower your body towards the floor and swing your arms behind you. Jump by running through your forefoot and back leg and swing your arms forward to lift yourself up. Change legs in the air and land with your knees bent to absorb the impact and immediately proceed to the next rep

The goal: Do as many repetitions as possible within 30 seconds, and then rest for 15 seconds

10. Push up the screw

Start in the push-up position: hands on the floor outside the chest, fingers forward, elbows inward up to 45 degrees. Feet hip width apart, core tight, squeeze buttocks. Eyes down, long flat back in a straight line from your head to your heels. Bend your knees and push your hips back towards your heels in a stressed position. Pull your upper body forward on the floor in a low push-up by squeezing your shoulder blades and elbows closely together

The goal: Do as many repetitions as possible within 30 seconds, and then rest for 15 seconds.

11. Mountaineer with two legs
Start with your hands on the floor, stacked under your elbows and shoulders, fingers forward. Your feet should be as wide as your hips, firm as a core, and squeezing your glutes. Eyes down, long flat back in a straight line from head to heels. Jump alternately with both feet to the outside of one hand by moving both knees outside the elbow and turning your torso. Jump back with your feet and turn your upper body to the starting position. Then switch to the other side and repeat the process

The goal: Do as many repetitions as possible within 30 seconds, rest for 15 seconds, and then start jumping back and forth to repeat the movements for another round.

Here is the complete sequence:

Warm up

0:00 squats

0:30 rest

0:45 pushups

1:15 rest

1:30 mountaineers

2:00 pause

2:15 step backwards

2:45 rest

3:00 pushups

3:30 rest

3:45 Mobility mountaineers

4:15 pause – 1 minute

Work Out – Combo # 1, Round 1

5:15 Squat jumps

5:45 rest

6:00 plyo pushups

6:30 rest

6:45 kick outs

7:15 rest

Work Out – Combo # 1 Round 2

7:30 squat jumps

8:00 pause

8:15 plyo pushups

8:45 rest

9:00 kick outs

9:30 pause – 1 minute

Work Out – Combo # 2, Round 1

10:30 lunges

11:00 pause

11:15 pushups

11:45 rest

12:00 Climbers with two legs

12:30 rest

Work Out – Combo # 2, Round 2

12:45 lunges

13:15 rest

13:30 pushups

14:00 break

14:15 climber with two legs

14:45 end of training. Congratulations!

Visit us on Leap Day, Saturday, February 29, 2020, in the Gold & # 39; s Gym and train for free! Visit https://goldsgym.com/open-gym-free-workouts for more informations. We'll see you in the gym.

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