Welcome to the intermediate video in our high intensity interval training series. If you’ve skipped the beginner video without trying the workout, please go back and try it first!
In this tutorial, we’ll cover the techniques required to perform all exercises safely and correctly. You’ll complete all six exercises in order, repeating the circuit three times.
You’ll perform each exercise for 30 seconds, followed by a 10-second rest period. The aim here is to focus on intensity. You’ll need to work as hard as you can without losing form. I’ll recommend you download a generic boxing timer to your smartphone with features that allow you to preset round time and rest time, as well as tracking the number of rounds you’ve performed.
1. Squat jumps
This is a progression from the technique we learned in video one, but this time, at the deepest part of the movement, we want to leap as high as we can into the air, straightening our legs, and as we land with soft knees, back down to the bottom in the squat. Repeat until the time is up.
Starting in a squat position, at the bottom of that squat, place your hands on the floor. Kick the feet back out into a push-up position. Once your legs are fully outstretched, perform a push-up. Kick your feet back to the start of the squat position as fast as possible. The soles of the feet are the stable. Jump from the floor as high as you can. At the top, clap the hands together, and return back down to your burpee position.
Start by standing with the feet together. Take one big step forward with the left foot. At this point, the heel of your right foot should be off the floor. Drop your right knee down towards the ground, and at the bottom of the lunge, both knees, front and back, should be at 90-degree angles. You should be able to just see your toes over the front of your knee. If you can’t, you’re leaning too far forward. As you ascend, repeat the movement with the opposite leg.
4. The mountain climber
Starting in a push-up position, bring one knee to your chest as high as it’ll go. Alternate legs as if you are running on the spot. Now, there is very little risk when performing this exercise, so make sure you go as hard and fast as possible. Just be careful when you stand up. Make sure you’re not lightheaded.
5. Push ups on knees
Now we’re into push ups on the knees. You need to lay down on the floor in the push-up position. Your hands should be directly under your shoulders. Engage the core and the glutes. Push your upper body away from the floor, keeping your knees on the ground. Avoid any hinging in the hips. The key here is to keep a straight line in your posture from your head through your shoulders, hips, and to your knees on the floor. Now remember, avoid sagging in that lower back area.
6. High knees
Let’s get started with high knees. Starting with feet shoulder-width apart, start marching on the spot, lifting your knees as high towards the chest as possible one at a time. Continue to alternate legs as fast as you can possibly go. Remember, it’s the effort here that counts.
Ready to kick your fitness into high gear with HIIT training? We offer plenty of HIIT classes, come down to one of our gyms in Southern River, Morley or Baldivis and learn more from our friendly personal trainers.