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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

squat

1. Stand with your feet shoulder-width apart and pointing straight ahead, arms at your sides.
2. Initiating the move with your hips, squat back and down until your thighs are parallel to the floor. As you descend, raise your arms out in front of you.
4. Return to a standing position by pushing through your hips while you lower your arms.
5. Continue for the remainder of the set.

Be sure to: Keep your chest up, back flat, and do not let your knees collapse to the inside.

You should feel it: Working your glutes, hamstrings, and quads.
2

Burpee without Push Up

1. Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides.
2. Push your hips back, bend your knees, and lower your body into a squat.
3. Place your hands on the floor directly in front of, and just inside, your feet. Shift your weight onto your hands.
4. Jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or your butt stick up in the air, as both can keep you from effectively working your core.
5. Jump your feet back so that they land just outside of your hands.
6. Reach your arms over head and explosively jump up into the air.
7. Land and immediately lower back into a squat for your next rep.
3

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.