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HIIT It: Week 5

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

Side Plank

Lay on your side with your forearm flat on the floor, bottom elbow lined up directly under your shoulder and both legs extended out in a long line. Feet can either be staggered for more stability, or stacked for more of a challenge. Engage your core and lift your hips off the floor, forming a straight line from your head to your feet. Your top hand can be on side of hip (easier) or reaching up to the ceiling (harder). To make it easier, start with both knees bent, feet 90 degrees behind you, so you form a straight line from head to knees; lift and hold. To make it harder, keep your bottom leg bent but extend your top leg out, actively engaging your inner thigh as you push your top leg into the floor.

2

Split Jacks

1. Stand tall with one foot forward in a slight lunge position and your arms at your sides.
2. Jump in the air and switch your feet to move the other leg forward, raising the opposite arm overhead as you jump. Return to starting position.
3. Be sure to jump high enough to give yourself ample time to switch feet mid-air. Keep your chest up and avoid leaning too far forward during the exercise. Bend your knees as you land to soften the landing and prevent injury.
3

Wall Squat

The participant should lean against the wall with their feet planted firmly on the ground, shoulder width apart. Their feet should also be about two feet away from the wall (though the optimal distance will be somewhat dependent on the participant's height).
Once in such a position, the participant should slowly slide down the wall with their back pressed against it until their legs are bent at a right angle.
The participant's knees should also be directly above their ankles and their back should be touching the wall at all times.
4

2 inch runs - in and out

1. Start in athletic stance with knees bent, hips back, and arms bent.
2. Run in place, moving your feet two inches off the ground as quickly as possible.
3. Contact ground in the same spot with one foot as the other moves left and right.
4. Complete the set on one side and repeat on the other.

Be sure to: Maintain an athletic base position with your feet apart throughout the movement.

You should feel it: Working your hips, knees, and ankles and challenging your coordination.