High intensity workouts use a strategic combination of strength training and cardio exercises to produce an 'after-burn effect' that boosts metabolism.
while you’re exercising, but after the workout, since HIIT creates an “after-burn effect,” which means you burn more calories at rest.You can easily create an effective HIIT workout at home with absolutely no equipment. These exercises are a strategic combination of both strength training and cardio, which when strung together creates a workout that is both high intensity and utilizes interval training.
Do HIIT workouts every other day at the most. On off days, help your muscles recover with 30 minutes ofStand straight with your feet as wide as your hips and your hands on your hips. Bend your knees and sit back into a squat, then press down through the heels to come up to standing. Repeat 10 times.Jumping jacks
Stand with your feet hips-distance apart and your arms in a goal-post position, with your elbows at a 90-degree angle. Step to the right and sit down and back into a squat. As you sit into the squat, bring the arms together in front of your body into a chest press. Return to standing and repeat to the other side, stepping to the left foot and squatting down as you bring the arms together into a chest press. Continue alternating.
Modification: Because the move incorporates common exercises, it’s easy to eliminate one or two of the steps to make the move more accessible. I recommend skipping the jumps and performing a modified pushup instead of a full pushup. All of the movements remain the same, but instead of jumping after the pushup, simply step forward to return to the squat and then eliminate the jump at the top. When in pushup position, lower the knees and perform a pushup on your knees.
Modification: Perform the lunge to knee drive, but eliminate the jump on the standing leg. Simply drive the knee to the chest, keeping the opposite foot on the ground. You can also tap the foot through center before stepping back into the reverse lunge if you need to reset your balance.Shuffle to the side four times and then squat down and jump up. Repeat to the other side.
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