Ready for another hardcore HIIT (high intensity interval training) session? Not only will you be feeling the burn throughout this whole workout but you’ll also be burning off some extra calories all day long due to the EPOC effect (post exercise oxygen consumption). As always, in order to fully benefit from these types of training, you want to give you 100% during each exercise intervals. If any of these exercises are too advances for you, make sure you chose a variation that suits your fitness level, and remember that there is a big difference between giving you 100% for optimal results and performing exercises that are too advances for you. First and foremost, make sure that you are able to go through each repetition of the prescribed exercises with proper form, if you are not doing them properly, not only will you risk injuring yourself but you wont be getting the results you’re looking for since your body will be compensating with other muscle groups and momentum to go through the movements. Train SMART, it’s always about quality over quantity!
What You’ll Need for this Workout
A dumbbell (2-10lbs, depending on your fitness level)
- Start off with a 5 minute warm-up session (you can warm-up on your favorite piece of cardio equipment or using your own bodyweight, as long as you get that heart rate up)
- Set your interval timer to 5 sets of 40 seconds (high intensity exercise): 10 seconds (rest/recovery)
- Begin you workout, following the prescribed exercises in the graphic above (remember to give your 100% during each exercise interval)
- If any of these exercise are too difficult for you, you can modify them with an easier variation
- Repeat the prescribed set of exercises for a total of 4 times (rounds), taking a short break between each set (approx. 1 minute)
- Remember to switch sides for the Lunge Wood-Chop exercise during your sets
- Don’t forget to cool-down and stretch those muscles
- Enjoy the after burn effect!
90-degree Squat Jump
Pushup to Knee Tuck
Knee Tuck Jumps
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