Introduction
- This is a lower body routine that includes bodyweight exercises.
- It is true High-Intensity Interval Training – good for your heart, weight and muscles.
High Intensity Interval Training
Workout: Weekend Challenge – Full Body Cardio #HIIT
Introduction
- This is a full body routine that includes running and a few body weight exercises.
- Tabatas are used (see explanation below).
- It’s a tough one but well worth it – cardio and strength combined.
- Good luck!
Exercises
- Jog, 400 meters, rest 2 minutes
- Tabata Pushups, 4 min
- Sprint, 400 m, rest 2 min
- Tabata Bicycles, 4 min
- Sprint, 400 m, rest 2 min
- Tabata Iron Mikes, 4 min
- Jog, 400 m
Explanation
Tabatas:
- 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
- Find a pace that could be maintained throughout all eight sets, but only with great difficulty.
Workout: Full Body PT #HIIT
Introduction
- This is a full body routine that includes bodyweight exercises.
- Perform as many rounds as possible (AMRAP) during 20 min of the exercises.
- How many rounds do you manage?
Exercises
- 10 Squats
- 10 Pushups
- 10 Jumping Jacks
- 10 Bicycles
- 10 Mountain Climbers
Training Programme: High Intensity Interval Training, 2 Weeks (Member)
Introduction
- This is a an intense training programme that targets the whole body.
- The programme runs for two weeks. Alternate four times for a two-month training period.
- Body weight exercises make up the programme.
- Tabatas are extensively used (see explanation below).
- The cardio effect is magnified through the use of Tabatas.
- Good luck!
Download
Click to download the programme and start an intense period: Download Area (Member).
Explanation
Tabatas:
- 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
- Rest 1 min after every full Tabata => total time per exercise of 5 min.
- Find a pace that could be maintained throughout all eight sets, but only with great difficulty.
Workout: Full Body Cardio #HIIT
Introduction
- This is a full body routine that includes running and a few body weight exercises.
- Tabatas are used (see explanation below).
- It’s tough – good luck!
Exercises
- Jog, 400 meters, rest 2 minutes
- Tabata Pushups
- Sprint, 400 m, rest 2 min
- Tabata Bicycles
- Sprint, 400 m, rest 2 min
- Tabata Iron Mikes
- Jog, 400 m
Explanation
Tabatas:
- 8 rounds of 20 sec of exercise followed by 10 sec of rest, for a total of 4 min.
- Rest 1 min after every full Tabata => total time per exercise of 5 min.
- Find a pace that could be maintained throughout all eight sets, but only with great difficulty.
Club One Fifty 