Welcome back to Workout Wednesday! This week’s workout is a Tabata/HIIT cardio workout.
HIIT stands for high intensity interval training and is a very effective fat burning cardio workout. You will be alternating between short bursts of activity and short breaks to really challenge your body!
For this workout you will need a HIIT/Tabata timer. You can find lots of free ones in the app store on your smartphone, or you can use an online version. Here is one I like: TabataTimer.com
HIIT Cardio Smash
3 rounds
16:30 total time to complete
Prepare: Set your HIIT/Tabata timer for:
- 10 seconds to prepare
- 30 seconds work/10 seconds rest
- 8 cycles (exercises)
- 3 tabatas (rounds)
Reminder: You will be performing each exercise nonstop for 30 seconds, with 10 seconds rest between each exercise!
Exercise 1: Knees to elbows
- Perform high knees, tapping your knee to your same-side elbow at the top of each rep
Exercise 2: Lunge knee taps
This is just what the knee tap looks like. Remember to alternate lunges.
- Lunge back with your right leg
- Bend knee to tap the ground
- Straighten leg and step forward
- Switch to the left leg. Alternate lunges until time is up.
Exercise 3: Alternating side lunges
- Stand with feet together, then step out wide with right leg. Knee should track over toe.
- Return to center position, then repeat on left.
Exercise 4: Mountain climbers
Exercise 5: Pushup punches
- Do a pushup, then punch forward with your right hand.
- Do the same on the left. Alternate pushup/punches until time is up.
Exercise 6: Bridge booty lifts
- Get on your back with knees bent
- Lift your hips up as high as you can while keeping your shoulders on the ground – SQUEEZE the glutes
- Repeat until time is up
Exercise 7: Down dog presses
- Get in a downward dog position, then bend your knees until they hover an inch or so above the ground
- Return to downward dog, pressing the glutes back and up
- Repeat until time is up
Exercise 8: Jumping jacks
Good luck, and let me know in the comments if you try this out!
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