.jpg)
 |
| A HIIT Interval app |
I have used this 12 minute series as part of my bootcamp class several times. All the jumping jacks really get the heart rate up and burn calories, but you only ever do 30 seconds at a time. In between the jacks, you'll slow down for some muscle moves. This allows you to catch your breath, so when it's time for jacks - you can go all out again. The last burst has jacks followed by squat jumps -- but it's your last burst! You can rest and then repeat if desired.
Set your timer/app for 16 rounds, alternating 30 second and 1 minute intervals. The only thing you'll need is a sturdy chair or low table for the triceps dips (#8). With the jumping jacks, be sure to land softly with bent knees and allow your heels to come all the way down to the floor. This will make sure your whole foot is taking the pressure of each jump and not just the ball of your foot, and also allows for full use of your calf instead of just the very middle of the muscle. Big, exaggerated arms make you work harder. If you get tired and need a little break, just make the jacks smaller all the way around. To take out impact, half jacks can be substituted - just step out with one heel to the side while bringing arms overhead, bring heel back in as arms come down. Then other heel out to side as arms go overhead, bring heel back in as arms come down.
Ready. Set. Go!
1. 30 seconds of Jumping jacks
2. 1 minute of sit ups - knees bent, arms crossed over chest with finger tips on shoulders, touch elbows to knees or tops of thighs
3. 30 seconds of Jumping jacks
4. 1 minute of push ups - hands wider than shoulders, do as many on your knees as possible before going to toes, tight butt, tight gut
5. 30 seconds of Jumping jacks
6. 1 minute of plank with alt knee pulls - hands under shoulders, straight line from heels to head, alternately pull one knee in towards the chest, then the other, no piking, no sagging, this one is about control, belly up and in
7. 30 seconds of Jumping jacks
8. 1 minute of triceps dips using a chair - sit, place hands on seat of chair close to bum, fingers facing forward, extend legs, feet on the floor, slide bum off chair, straight legs or bent (straighter is harder), bend elbows behind you and lower bum, then straighten elbows
9. 30 seconds of Jumping jacks
10. 1 minute of lunges with right leg back - giant step back so front knee is over front ankle, back knee below or behind hip, bend back knee lowering towards the floor and then back up, no forward and back motion, only down/up movement, press the front heel into the floor
11. 30 seconds of Jumping jacks
12. 1 minute of lunges with left leg back - change legs and repeat as above
13. 30 seconds of Jumping jacks
14. 1 minute of squats - feet as wide or wider than shoulders, sit back with hips as if sitting down into a small chair behind you, then stand back up, knees can come over shoelaces but not in front of toes, the weight stays in your heels through the movement
15. 30 seconds of Jumping jacks
16. 1 minute of squat jumps - from squat position, squat down and reach towards floor, then swing arms up over head and propel into a jump, landing with soft knees, then immediately sit back into a squat