Modification: Grapevine with a clap: Perform the same movement as above, but eliminate the jump.Alternate left and right, performing 5 times to each side. Then, slightly bend your knees as you jump up and clap, landing with softly bent knees. Then, step your left foot out to the left again. Step to the left with your left foot and then step your right foot behind your left foot. Start standing with your arms by your sides and your feet shoulder-width apart. Return your left foot back to center as you bring the arms down. Then, step your left foot out to the left as you raise the arms out to the sides and up overhead. Return your right foot back to center as you bring the arms down. Modification: Step your right foot out to the right as you raise the arms out to the sides and up overhead.Bring the arms down as you jump the feet back to center. Jump both feet out to the sides as you raise the arms out to the sides and up overhead. Modification: Half squat: Perform the same movement as the squat except only lower down halfway.Bend your knees and sit back into a squat, then press down through the heels to come up to standing. Stand straight with your feet as wide as your hips and your hands on your hips. On off days, help your muscles recover with 30 minutes of steady state cardio like walking, biking or swimming. That’s why there are low-impact modifications provided for every high-impact exercise.ĭo HIIT workouts every other day at the most. If you have knee, hip or joint pain in general, you should opt for the low-impact variations to take pressure off your joints. While jumps and explosive movements do increase calorie burn, muscle strength and mobility, these high-impact movements aren't required for a workout to be considered high intensity. It's important to remember that high intensity doesn't have to mean high-impact. To do a HIIT workout at home, choose 5 exercises and string them together into a circuit. These exercises are a strategic combination of both strength training and cardio, which when strung together creates a workout that is both high intensity and utilizes interval training. You can easily create an effective HIIT workout at home with absolutely no equipment. Plus, you won't only burn more calories while you’re exercising, but after the workout, since HIIT creates an “after-burn effect,” which means you burn more calories at rest. HIIT workouts come with impressive health benefits including speeding up the metabolism, building muscle, burning fat, and increasing energy and cardiovascular endurance. Think: walking for one block then running for one block or doing 10 squats and then 10 pushups.Ĭombining these two types of training is highly effective because it keeps your body moving and guessing. Interval training refers to speeding up and slowing down a movement, or alternating between movements that require different speeds or degrees of effort. In a high-intensity workout you will perform exercises like this with little to no rest in between. Think: sprinting instead of running, or doing jump squats instead of regular squats. High intensity refers to moving your body at an increased pace and exertion.
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