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5 Exercises for HIIT Beginners to do in 10 Minutes

Friday, Jul. 6, 2018

Let’s HIIT it!

Have you heard of High Intensity Interval Training, otherwise known as HIIT?

HIIT has become a popular training method to burn body fat by alternating periods of high intensity activity with moderate to low activity or complete rest. It is a challenging exercise technique that can increase cardiovascular endurance, boost metabolism, build muscle and keep your heart rate up.

Listed below are five exercises for HIIT beginners that can be completed in ten minutes!

Jumping Jacks: 40 seconds

  • Rest: 20 seconds
  • Repeat: Two sets

Stand up tall with feet shoulder width apart. Raise your arms while you jump up and land with your feet apart. Lower your hands to your side while you jump up and land with your feet together.

Jumping jacks

Sumo Squats: 40 seconds

  • Rest: 20 seconds
  • Repeat: Two sets

Start by standing with feet wider than shoulder-width apart and your toes slightly turned out. Push your hips back and bend at the knees to the point where your thighs are almost parallel to the ground. Return to start position and repeat. *Keep your heels planted to the ground and your back neutral – do not bend forward or let your knees fall inward.

sumo squats

Tricep Dips: 40 seconds

  • Rest: 20 seconds
  • Repeat: Two sets

Using a chair/bench slide your buttocks forward with hands placed on the edge and fingers facing forward. Lower your hips down, bending your elbows, then push back up. *Bend your knees for an easier version or have knees extended for a harder version of the exercise.

tricep dips

Side Lunges: 40 seconds

  • Rest: 20 seconds
  • Repeat: Two sets

Stand up straight with your feet together. Push your hips back as you lunge to one side keeping your knee over your second toe. Push through your heels to return to the start position. *The landing must be soft and easy on your joints.

side lunges

Mountain Climbers: 40 seconds

  • Rest: 20 seconds
  • Repeat: two sets

In a plank position, keeping your hips and low back neutral, alternately bring your knees toward your elbow on the same side.

mountain climbers

In 10 minutes you can conquer a vigorous workout. Research suggests short high intensity workouts can do more for your health than long, leisurely sessions. High Intensity Interval Training is quick, effective with no equipment needed. You can do it anywhere!

*It is strongly recommended that you consult a medical physician before beginning a new training program.

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