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Home » Fitness » Workout Wednesday: HIIT Cardio Smash

Workout Wednesday: HIIT Cardio Smash

By: Liz  /  Published: September 15, 2015  /  Updated: October 30, 2016  /   Leave a comment

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

WW5 HIIT Cardio SmashHIIT 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

WW5 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

WW5 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

WW5 Alt 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

WW5 Mt climbers

 

Exercise 5: Pushup punches

WW5 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

WW5 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

WW5 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

WW5 Jumping jacks

Good luck, and let me know in the comments if you try this out!


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About Liz

Liz is a midwestern mom gone southern (accent in transition). She lives in North Carolina and loves cooking, baking, traveling, movies, crafts, hot and cold tea, wine, pizza and the occasional nap. She also revels in the fact she's a crazy cat lady.

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Hey there, i’m Liz!

I’m the founder of Eat Move Make and a North Carolina mom of two humans and six cats. I love to cook, bake, craft and travel. I’m also addicted to tea (but not sweet tea).

When I’m not creating something in my kitchen, and since my kids are now adults, I’m all about my bucket list of travel destinations and adventures.

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