Today’s HIIT session looks like this:
Note: 30/30 second work/rest ratio, 20 rounds = 20 minutes. You are going to break this down into 4 rounds of 5 minutes. Each round you will focus on only one exercise and repeat that exercise 5 times before moving on to the next exercise for 5 times. So what are the exercises you ask???
Round 1 – High resistance bike sprints (don’t drop it down in the rest period, continue cycling just at a slower rate to catch your breath but make sure that resistance is high that you are forced to stand up on that bike!) If you don’t have a stationary bike you can use any other type of cardio exercise equipment and put that resistance up.
Round 2 – Squat and press – use either 5kg or 10kg. Use the legs and hips to gain power and momentum.
Round 3 – Burpees (include a push up)
Round 4 – Squat jumps
Ok it’s time to workout now 🙂