High Intensity Interval Training 2

It's time to sweat! Use the circuits below to get your heart rate up, burn calories and build muscle. This High Intensity Interval Training (HIIT) workout is an effective way to train if you have about an hour. What's HIIT? Read more here:  http://gymjunkie-katie.blogspot.com/2013/03/high-intensity-interval-training-1.html. The idea behind this method of training is to work as hard as you can for each minute of work, and recover at the end of each circuit so you can do it again. Make sure to start with five minutes of warming up and end with five minutes of cooling down, followed by some light stretching.

HIIT 2
Equipment:  weights, step or stair

5:00 Warm-up - light cardiovascular activity

Circuit 1 - 1 minute/each
run-ups on step – right leg
lunge on step – right leg
run-ups on step – left leg
lunge on step – left leg
front shoulder raise with weights
rest

Repeat 3 times

Circuit 2 - 1 minute/each

toe taps on step - running in place, alternating feet

squat on top of step

toe taps on step - running in place, alternating feet

back row – right arm

toe taps on step - running in place, alternating feet

back row – left arm

rest

Repeat 3 times

Circuit 3 - 1 minute/each

jumping jacks

bicep curls

high knees - running place, pulling knees up as high as possible

push-ups - hands on step, toes/knees on floor

alternating front kicks

plank

Repeat 3 times

5:00 Cool down - light cardiovascular activity
Stretch