I’m going to share with you a HIIT workout that I did yesterday. As it was snowing outside, I feel like I was working out in a snow globe! It was rather fun and special. If you are at home reading this, give this workout a go.
You will feel warmer, healthier and more energized. Get ready to set your metabolism on fire.
For my regular clients, I trust that you are confident in picking the right level and intensity for you.
For those who have just started their fitness journey, start with the beginners/intermediate level. Focus on correct exercise form, and take longer rest if needed.
Always start with a warm up – dynamic stretches, and gradually increase heart rate. Finish with cool down and stretches.
Beginners/Intermediate (Total 21 minutes)
30 seconds work, 15 seconds rest.
Rest 1 minute before moving on to the next interval.
Interval 1 (4 rounds)
- Run on spot
- Squat walk (squat position, 4 steps to the right, 4 steps to the left, stay LOW!)
Interval 2 (4 rounds)
- Jumping jacks
- Alternating reverse lunges (add light weight for more challenge)
Interval 3 (4 rounds)
- Mountain climbers (high plank, knee to elbow)
- Push up (incline – kitchen top, or ¾ – knees on floor)
Intermediate/Advanced (Total 15 minutes)
20 seconds work, 10 seconds rest.
Rest 1 minute before moving on to the next interval.
Interval 1 (4 rounds)
- Jump squat (switch to regular squats if needed)
- High knees
Interval 2 (4 rounds)
- Alternating jump lunges (switch to regular alternating lunges if needed)
- Plank jacks
Interval 3 (4 rounds)
- Shadow boxing with light dumbbells (1-2 kg)
- 1 push up followed by 4 mountain climbers
Have fun! Let me know how you get on.
Your coach and friend,
Winnie
Winnie Fitness 