Beginners HIIT Workout to Build Strength & Burn Calories
from 30 min
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Build muscle while burning fat with this bodyweight HIIT workout. Can be done any time, anywhere.
Description
This full body workout is a HIIT workout tailored to your level of fitness.
HIIT stands for High Intensity Interval Training. HIIT is one of the most popular and effective training methods. Not only does it burn fat; it also challenges your muscles. High-intensity exercise phases (30 seconds) alternate with recovery phases (30 seconds). After each round you can take up to 2 minutes to recover. Repeat the full set of exercises 3-4 times.
If the elbow plank is too hard for you, you can do a knee plank instead. Always make sure that your exercise is clean and controlled and keep your body under tension.
Warm up well before you start training! Have fun with our workout.
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1
Front Jumping Jacks
This foodspring video shows you how to do front jumping jacks correctly. Front jumping jacks are also called seal jumping jacks. Start with your arms stretched in front of you at shoulder height. As you jump into the air, spread your feet far apart. Meanwhile, open your arms. As you jump your feet together, bring your arms together in front of you as if you’re going to clap. This is an effective full-body exercise.
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2
Alternating Lunges
This foodspring video shows you how to do alternating lunges correctly. Forward lunges are a great workout for your leg muscles. The focus here is on the quads and the glutes. Stand up straight and set your feet hip-width apart. Step one foot to the front and bend your knee, which will lift your back heel off the floor. Make sure your upper body stays upright and doesn’t lean forward. Bring your leg back to your body and start the whole thing again with your other leg.
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3
Air Punches
This foodspring video shows you how to do air punches correctly. An air punch means you punch into the air. Stand in a lunge position. Make fists with your hands and punch into the air in front of your body, alternating sides each time. Your upper body should rotate with your arm for every punch.
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4
Russian Twists
This foodspring video shows you how to do Russian twists correctly. This ab exercise targets your oblique abs. Sit on the floor with your back straight. Your knees should be bent, and your heels lifted off the floor. Now turn your upper body to the left, then to the right. Try to touch the floor on each side of you with your hands as you twist. Keep your back long and straight the whole time.
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5
Elbow Plank
This foodspring video shows you how to do an elbow plank correctly. This classic is more than just a core exercise. It works your entire body. Start in the plank position with your elbows under your shoulders. Keep your neck straight. Tighten your whole body and try to squeeze your upper back towards the ceiling. Keep your body in as straight a line as possible – no arched back, and don’t bring your rear end upwards.
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6
Floor Hyperextensions
This foodspring video shows you how to do floor hyperextensions correctly. This version, lying on your stomach to work your lower back, is a good place to start for beginners. Lie on your stomach and rest your toes on the floor. Fold your arms and lay your head on your hands. Now lift your upper body off of the floor, then gently lower it back to the floor.
