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HIIT It - Extra

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

Jumping Jacks

1. Stand upright with your legs together, arms at your sides.

2. Bend your knees slightly, and jump into the air.

3. As you jump, spread your legs to be about shoulder-width apart. Stretch your arms out and over your head.

4. Jump back to starting position.

5. Repeat.
2

Mountain Climbers

Starting in a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back, bring the right knee in toward the chest. Pause, return to the starting position and repeat with your left leg.
3

Push Up, Knee to Elbow

Begin at the top of the push-up position.
Keep your back straight and lower the torso under control.
At the bottom of the push-up, bring your knee to the outside of your elbow.
Return your leg to the starting position and extend through your elbows until you reach the top of the push-up.
Alternate sides on each rep.
4

Ice Skaters

Start standing on one leg. Hop from side to side, switching legs as if you were hopping over a puddle or speed skating.