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Residence For the Holidays HIIT

Whether you’re heading home on vacation or taking guests in to your home, going to the gym for your regular workout can be a challenge. Since we’re much better when we work up a sweat, I’ve put this together HOUSE FOR THE HIIT HOLIDAY– a fast and effective 30 minute calorie blaster that we can do anywhere!

We wish you and your friends a nice and healthy vacation!

HOUSE FOR THE HIIT HOLIDAY

Quick warm up: 2 minutes
Running butt kick: 1 minute
Alternating lunges: 1 minute

Circuit 1: 9 minutes in total
Repeat the following three steps to minimize the pause between exercises.
High knee runs: 1 minute
Squat Jumps: 30 seconds
Stomach cramps: 30 seconds
Resting / walking around / jogging on the spot: 1 minute

YOUR-BEST-HOLIDAY-HIITins2Circuit 2: 9 minutes in total
Repeat the following three steps to minimize the pause between exercises.
Crab Kicks: 1 minute
Knee jump lunge, right leg: 30 seconds
Knee jump lunge, left leg: 30 seconds
Resting / walking around / jogging on the spot: 1 minute

Circuit 3: 8 minutes in total
Repeat the following steps twice to minimize the break between exercises.
Fast squats: 1 minute
Ski jumps: 1 minute
Pushups: 30 seconds
Climber: 30 seconds
Resting / walking around / jogging on the spot: 1 minute

Stretch & Cool-Down: 2+ minutes

EXERCISE DESCRIPTIONS

YOUR-BEST-HOLIDAY-HIITins3Running butt kick – Walk in place and kick your legs back so that your heel hits your gluteus muscle with every step.

Quick squats – Perform full reach, unweighted squats as quickly as possible.

Crab kicks – (See demonstration picture.) Sit on the floor with your hands down and rest your glutes on the floor. Your feet should be flat on the floor with your knees drawn towards your chest. Push your hips up. Shift your weight into your hands and take turns kicking each leg in the air.

Ski jumps – Stand with your feet together. Bend your knees and jump to the right as far as you can. Land on soft knees and immediately jump sideways to the left.

Knee jump lunge – (See demonstration picture.) Stand with your feet hip-width apart. Lunge back with your right leg as you swing your right arm forward and left arm back. Press your left foot off and jump straight up (as high as you can). Bring the bent right knee toward your chest and swing your left arm forward and right arm back. Return to the lunge when you land. Repeat the same leg for the duration of the interval and then switch.

Push towards your best
If I could give each of you a Christmas present it would be: the awareness of your unique beauty, the confidence to pursue your dreams and speak your mind, the strength to face your fears, time to calm your soul and Nourishing your spirit, love from all directions (especially from within), vibrant health that inspires all, a soft heart full of compassion, the ability to use your unique gifts and share them with your world, and finally an unrelenting burning desire To achieve your best.

I wish you all of this and more this holiday season and beyond. Keep pressing – your best is waiting.

Your best will be presented by Gaspari Nutrition.

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