In my first few blog posts I’ve focused mainly on exercises you tend to do in the gym. However lots of people I’ve been talking to say they really want to get fit but don’t have the confidence to go to a gym. I’ve also found that a lot of busy mums or older folk would prefer to work out in the comfort and privacy of their own home which is why HIIT is such a great activity to learn about.
HIIT stands for; High-Intensity Interval Training (HIIT)
You may have also heard of Sprint Interval Training (SIT) which is the same sort of thing.
This style of workout is very much the latest buzz around the gym and in homes so it looks like this trend is here to stay.
HIIT is a form of interval training, an exercise strategy alternating short periods of intense exercise with less-intense recovery periods. The idea is to burn as many calories as possible in a short amount of time. Perfect if you have a very busy schedule.
In the pictures below, my very glamorous assistant Kristy is using a 5kg weight to demonstrate five exercises you can perform in the gym or in the comfort of your own home. These easy beginner exercises target your biceps, triceps, shoulders and latissimus muscles making it a complete upper body cardiovascular work out.
I hope to share many of these quick HIIT circuits on my blog but for this first one it’s all about repetition.
Perform each exercise for 30 seconds one after the other – do this five times
Once you have completed the first set, give yourself 30 seconds rest
After you’ve rested repeat this same process again for another 4 times
The complete workout should last about 15 minutes which includes a total of two and a half minutes resting
So here are the exercises you’ll be performing…
The bicep curl works your bicep muscle and improves arm strength. When completed correctly you will be raising and lowering your arms as shown in this picture. Keep your back straight and elbows tucked into your body (imagine a nail gun has pinned your elbows in!).
The latimus raise works your lat muscles and side deltoid. When completed correctly you will be rising and lowering your arms as shown in this picture. Keep your back straight and arms straight, if your elbows start to bend, lower the weight used. You want to raise the weight level to the bottom of your ear.
Shoulder raises, work your front deltoids. When completed correctly you will raise and lower your arms as shown in this picture. Keep your back and arms straight. The finishing position should be level with your nose.
This exercises works your triceps, obviously. When completed correctly you will raise and lower your arms as shown in the picture. Place your feet in the stance shows and lean forward slightly putting weigh on the forward leg. Keep your back straight and elbows tucked into your body.
The shoulder press will work your anterior deltoids. To complete correctly, you will raise and lower your arms above your head as shown in this picture. Keep your back and arms straight.
What are you favourite HIIT exercises?
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