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Five body weight high intensity workouts

Updated: May 27




High intensity workout is the most effective workout for busy people. It's a great way to get your heart rate up, burn calories and get the sweat out in short amount of time. And another extra point about doing interval high intensive training is your body still continue to burn calories after you done your workout.


High intensity internal training is know as HIIT, is cardio workout that are arranged in a short burst of very hard and fast workout. To get the HIIT right, beside the exercises itself, you need to push yourself to the maximum limit during the short set. Typicall set of HIIT is around 10 to 30 minutes depending your fitness level and how much time do you have


Here are 6 simple high intensity workout that you can do at home or in the gym. You can set your interval training of 40 seconds exercises and 20 seconds off, or take into another level of high intensity with Tabata format 20 seconds exercises and 10 seconds off.


Explosive Star Jumps.


Start with bending your knees with your hands by your side and touch the ground, jump up, raise your arms above your head and legs out to the side. Bringing your feet back together, bending your knees, and with your hands touch the ground again, and repeat.


Single Arm Burpees.


Starting with bending over, place one hand flat on the ground, kick and extend both legs to the one arm push up position. Then bringing legs back and jump up with both arms raised above your head, and repeat.


Push ups.

Start with plank position, hands slightly behind your shoulders, keeps your back straight and spine in natural position. Inhale, bend your elbows, lower your chest to the ground, exhale as you push up. Keep your core tight throughout and control your breathing.


Double Crunches.

Lay flat on your back, legs straight and off the ground, arms straight by the side of your body. Keep your head in neutral position, chin up. *Crunch up and bring both knees close to your chest and repeat.


High Plank Walks.

Get into the high plank position, arms under shoulders, hips stable, spine in natural position. * Move your left arm and left foot at the same time while keeping the core tight, then move to the right and repeat. Engage your core during the movement.


You can do 4 sets of all these five exercises with format of 40 seconds workout and 20 seconds rest. Remember to change to the other arm for single arm burpee each set.


Or you can do 3 Tabata sets (repeat each tabata set twice) 20 seconds workout and 10 seconds off.

Set 1: Push up, Single arm burpee, High plank walk, Explosive start jump.

Set 2: Double crunch, High plank walk, Single arm burpee (other arm), Explosive star jump.

Set 3: Push up, Double crunch, High plank walk, Explosive star jump.

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