BODYWEIGHT HIIT

WORKOUT

Fitness

18 Minutes

Burn Fat - Tone Muscle - Get Fit

Warning Exercise presents numerous risks and benefits. Consult a medical professional before starting any exercise routine. Heart Fitness is not responsible for any health related issues incurred by following this plan.

Potential Risks

By participating in this exercise plan you take full responsibility for all physical and psychological harm. The plan is designed to stress and overload the cardiovascular and muscular systems to improve their function. The reaction of these systems to exercise cannot be predicted with complete accuracy. Reactions may include heightened blood pressure and heart rate, muscular and joint soreness, and respiratory abnormalities. Other exercise risks exist.

Potential Benefits

Participation in a plan of regular exercise can lead to a healthier body and improved lifestyle. Benefits include efficient cardiac function, reduced heart disease risk, decreased body fat, improved aerobic fitness, and increased muscular strength.

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Stay Safe

Bodyweight HIIT Workout

Welcome to the Heart Fitness Bodyweight HIIT Workout. No equipment required, just a small amount of space to move around in, and a 100% attitude!

HIIT, or High Intensity Interval Training, involves short, intense periods of exercise separated with equal or less recovery time. When performed correctly, HIIT is a highly effectively form of exercise proven to increase endurance, develop muscular strength and appearance, reduce body fat, increase bone and joint strength, reverse obesity and related disease, and much more.

To gain the most from your HIIT workout you must be willing to give it your all. Each exercise must be performed, with good technique, at maximum effort. The rest breaks will not provide enough time for a full recovery.

For beginners, a 100% effort initially may not be possible or advisable due to the risk of injury. Start of at a lower intensity level and gradually build on it as you feel comfortable with the exercises and your fitness improves.

The Heart Fitness Bodyweight HIIT Workout consists of three rounds. There are four exercises in each round. The workout is complete after performing the three rounds three times, i.e. R1/R2/R3, R1/R2/R3, R1/R2/R3.

To increase the intensity of the workout increase the exercise time up to 40 seconds (maximum), and/or reduce the rest between exercises down to 10 seconds (maximum).

To reduce the workout intensity; drop the exercise time to 20 seconds, and/or increase the rest between exercise to 60 seconds (maximum).

As mentioned, the level of effort put in will largely determine the intensity, and training results, of the workout.

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HIIT IT

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Star Jumps Shoulder Taps

Sprints Punches

Lunges Press Ups

Squats Burpees

Mountain Climbers 180 Jump Touch

Plank Walk Crab Kicks

Round Two

Round Three

Round One

Exercise for 30s Rest for 30s

60s Round Recovery3x3

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