Welcome to the beginner video in our High Intensity Interval Training series. In this tutorial, we’ll cover the techniques required to perform all exercises safely and correctly.
You’ll complete all six of the exercises in order, repeating the circuit three times. You’ll perform each exercise for 30 seconds, followed by a 10-second rest period. The aim here is to focus on intensity. You’ll need to work as hard as you can for the 30 seconds without losing form. I would recommend you download a generic boxing timer to your smartphone with a feature that allows you to preset the round times and rest times as well as tracking the number of rounds you performed.
1. High Knees
So, let’s get started with high knees. Starting with feet shoulder-width apart, start marching on the spot, lifting your knees as high towards the chest as possible one at a time. Continue to alternate legs as fast as you can possibly go. Remember, it’s the effort here that counts.
2. Body weight squats
Now, next up we’ve got body weight squats. So, standing with feet shoulder-width apart, chest up, shoulders back. Now, we’re imagining that we’re going to sit in a chair that’s a little bit too far away from us, so push your butt back and your hips and lower yourself down like you’re sitting in that chair. Keep your heels on the floor, a neutral spine, and avoid any rounding of the back.
3. Push ups on knees
So, now we’re into push-ups on the knees. So, you need to lay down on the floor in a push-up position. Your hands should be directly under your shoulders. Engage the core and the glutes. Push your upper body away from the floor, keeping your knees on the ground. Avoid any hinging in the hips. The key here is to keep a straight line in your posture from your head through your shoulders, hips, and to your knees on the floor. And remember, avoid sagging that lower back area.
4. Jumping jacks
Into jumping jacks, one of the easiest technique wise. We will want to start with our feet together and our hands by our sides. Jump, landing with your feet shoulder-width apart, arm outstretched over your head. Jump again, now landing back with your feet back together and arms back down by your sides where you started and repeat this as fast as you can until the timer runs out.
5. Tuck jumps
Tuck jumps. Starting with your feet shoulder-width apart, jump as high as you can, tucking your knees to your chest. On the way down, make sure you’re landing with soft knee joints. As soon as you land, repeat again immediately.
6. Sit ups
Last, but not least, into the sit-ups. So, laying on the floor with the soles of your shoes together in a butterfly position. Now, this may be an odd position for sit-ups, but it’s to ensure it’s only the abdominals doing all the work. Stretch your arms out in front of you, one on top of the other, creating an arrow. Use your stomach muscles to pull your entire back off the floor. Be sure to complete the full repetition by touching your feet with your hands. Lay back down on the floor using muscle control and repeat until the timer sounds.
Ready to kick your fitness into high gear with HIIT training? We offer plenty of HIIT classes, come down to one of our gyms in Southern River, Morley or Baldivis and learn more from our friendly personal trainers.
More HIIT Video Tutorials
Intermediate HIIT workout