HIIT It Friday: 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 T's
2 squat jump - continuous 1. Stand with feet just outside of shoulders and hands behind head. 2. Sit back and down into squat position, keeping knees behind toes. 3. Immediately jump vertically by extending through hips. 4. Pull toes to shins in mid -air to prepare for landing. 5. Land in squat position and immediately repeat the same movement. Be sure to: Do not pause at bottom of movement. Keep chest up during the jump. Extend hips completely during jump. Land softly with hips back and down. You should feel it: Working your hips, knees and ankles.
3 Burpee without Push Up