HIIT bodyweight exercise circuit

High intensity interval training bodyweight circuit demonstrated by personal trainer Adam Taylor

So you may or may not have heard about HIIT training? To recap what HIIT training is and what the benefits are.

What is HIIT?

High intensity interval training is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods. HIIT is the concept where one performs a short burst of high intensity (or max intensity) exercise followed by a brief low intensity activity, repeatedly, until too exhausted to continue.

What are the benefits?

Improved cardiovascular fitness and reductions in fat mass of the whole body.

Here’s a version of a HIIT workout called Tabata that you can complete in 12 mins 30 secs. To see any long term gains you’ll need to commit to a 2 to 3 times weekly programme to reap the benefits.

High intensity interval training bodyweight circuit demonstrated by personal trainer Adam Taylor

High intensity interval training bodyweight circuit demonstrated by personal trainer Adam Taylor

https://youtu.be/GQ46rLhqLaY

 

Warm up – 2-3 min walk/jog then perform 10 bodyweight squats and 10 jumping jacks.

Perform 20 seconds of ultra intense exercise followed by 10 seconds of walking. Work through the exercise list below in this order and repeat 5 times or until exhaustion.

  1. Jump burpees
  2. Press ups or kneeling press ups
  3. Jumping jacks
  4. Russian twists
  5. Lying leg raises

Cool down by walking for 1-2 mins and then static stretches.