HIIT,or high-intensity interval training, is a training technique alternating short periods of all-out exercise with less intensive recovery periods.It will torch maximun calories in a minimum amount of time and keep burning body fat even after the workout ends. A great training solution for those who live a fast-paced, modern life.
This Program is NOT intended for you, if you:
1.Are elderly(over 65 years old), pregnant, or disabled
2.Have diabetes, cardio diseases, lung diseases or other metabolic diseases
3.Have orthopedic conditions that are not yet healed
4.Are not suitable for exercise following your doctor's advice
Let’s begin.
1. Scissor Jump-30s
Tips:
1.Keep entire body tight
2.Relax your ankles and knees
3.Swag your torso following with legs
Breathing:Do not hold your breath.
2. Half Squat-30s
Tips:
1.Keep your back straight
2.Hips higher than the knees
3.Make sure that knees follow the toes
4.Place your heels shoulder-width apart
Breathing:Breathe in when squatting, breathe out when standing up.
3. Hop-30s
Tips:
1.Bend your hips and knees a little, letting them work together
2.Keep your lower back straight
3.Lean slightly forward
Breathing:Do not hold your breath.
4. Burpee-60s
Tips:
1.Engage in your entire body,your heart and breathing rates will get faster after a couple reps
2.Keep abs tight, speed up as you can
3.Clap your hands over head
Breathing:Do not hold your breath.
5. Scissor Jump-30s
Tips:
1.Keep entire body tight
2.Relax your ankles and knees
3.Swag your torso following with legs
Breathing:Do not hold your breath.
6. Jumping Jack-30s
Tips:
1.Keep straight with your core tight
2.Clap your hands overhand
3.Stand with feet hip-width apart
4.Speed up
Breathing:Breathe in when raising arms, breathe out when coming down.
7. Half Squat-30s
Tips:
1.Keep your back straight
2.Hips higher than the knees
3.Make sure that knees follow the toes
4.Place your heels shoulder-width apart
Breathing:Breathe in when squatting, breathe out when standing up.
8. Plank-60s
Tips:
1.Form a straight line with your head, shoulders, back, hips, knees, ankles
2.Tighten your abs, and do not sag your back
3.Prop your body up hard
Breathing:Avoid holding your breath during the stretch.
Repeat the above moves once, Stretch will be required.
9. Calf Stretch Against Wall(left)-30s
Tips:
1.Standing against a wall, hold to it with your elbows bent
2.Extend leg backward with the heel on the ground
3.Lower your hips
4.Feel a stretch in the calf
Breathing:Do not hold your breath.
10. Calf Stretch Against Wall(right)-30s
Tips:
1.Standing against a wall, hold to it with your elbows bent
2.Extend leg backward with the heel on the ground
3.Lower your hips
4.Feel a stretch in the calf
Breathing:Do not hold your breath.
