Monday, 20 April 2015

HIIT Workout: Get Up, Get Down

This is my latest HIIT workout.  I based it on my experience that you work harder when you have to keep moving between completing exercises on the floor and standing, so I coupled eight floor exercises with eight off-the-floor exercises.  And it worked, it really worked!

I warmed up with 5 minutes on the treadmill and a 500m row in 2 minutes.  I then completed two rounds of my 'Get Up, Get Down' HIIT workout.


HIIT workout - Get Up, Get down.

I followed this with a short tabata session using a 17.5kg barbell focusing on upper body exercises. (Upright row, clean and press, push press, squat, bicep row and wide row - 2 rounds of 20 seconds work, 10 seconds rest).  I finished with a third round of the HIIT workout.  I had planned on doing a forth round but my form was getting pretty average after the third so I quit while I was ahead!

I completed this workout at the gym, but as it requires limited equipment so you could easily do it at home, you just need to find a high step (for box jumps and step ups), a chair (for dips and bench hops) and a weight (for chest press).

You need to set a timer for 8 rounds of 50 seconds work and 10 seconds rest.  You complete 5 repetitions of the first exercise and then you complete 5 repetitions of its paired exercise and continue to repeat this for 50 seconds. i.e. 5 box jumps, 5 donkey jumps, 5 box jumps, 5 donkey jumps etc.  

So now you just need to set those timers and away you go!

Exercise explanations:
Box Jump
Donkey Jumps
Bench Hops
Spidermans

Happy exercising :)

I'd love you to share your favourite HIIT workout with me!

Keep smiling
Dani

7 comments :

  1. Hmm, dare i give this a try tomorrow...

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    1. Hope you did, if not I double dare you to try it tomorrow!

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  2. I need to get back into my morning exercise routine. Need to!!!! This looks like a good place to start!

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    1. Did you start? Have you worked out your daily routine yet now that you are working from home?

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  3. Oh this is fantastic!! I love a good HIIT workout! Thanks for sharing, I think once I pop this bub out I'm so giving this a crack. I'm stuck on boring modified strength training and basic cardio at the moment. x

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    1. It can get tough trying to keep the variety and interest going when you are pregnant. You might like to give my 8 week HITT with a BITT (baby, infant, tot, toddler) series a go when you have your bub, until then keep at it!!

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  4. Wow this is very detailed (and impressive!), thank you for sharing! I've just gone back to your BITT series as I think I need to start there! he he :)

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