HIIT It: Extra Workout

Participation in this or any program is voluntary. Consult your doctor prior to beginning an exercise program or making changes to your lifestyle or health care routine. Grab a timer and hit this HIIT workout. After a brief warm up, perform each exercise for 30 seconds resting 15 seconds between exercises and up to 3 minutes between rounds. Aim for as many rounds as you can complete in 20 minutes. To decrease intensity, increase rest time. To increase intensity reduce rest time. Cool down with some flexibility exercises.

Exercises	NOTES
1 lateral lunge 1. Stand with you feet shoulder width apart. 2. Step to one side and lower your hips to the floor by squatting back and down with the stepping leg, keeping the other leg straight. 3. Return to the starting position by pushing up with your bent leg. 4. Switch directions and repeat the movement. 5. Continue alternating to complete the set. Be sure to: Keep your chest up and your back flat. You should feel it: Working your glutes, hamstrings, and quads and stretching the inner thigh of the straight leg.

Exercises

NOTES

lateral lunge

1. Stand with you feet shoulder width apart.
2. Step to one side and lower your hips to the floor by squatting back and down with the stepping leg, keeping the other leg straight.
3. Return to the starting position by pushing up with your bent leg.
4. Switch directions and repeat the movement.
5. Continue alternating to complete the set.

Be sure to: Keep your chest up and your back flat.

You should feel it: Working your glutes, hamstrings, and quads and stretching the inner thigh of the straight leg.