Hey guys, so I am releasing this early just to get everybody prepared for it and to give everyone and idea of what this challenge is going to be like! So here we go :D
This challenge starts on May 26th and finishes on June 1st! However you are more than welcome to continue doing this HIIT workout if you really enjoy it :D
Here is a TIMER to help you guys keep track of the exercise and break times!
HOW IT WORKS!
Start with Round 1. Complete all three sets in Round 1 - including the rests - and then move on to Round 2 and it is the same concept all the way to the finish. This HIIT workout is 18 minutes long. Please do a good warm-up before hand and a good cool down afterwards to prevent injury and help your body be able to work to its full potential!
Our goal is to complete this workout for a minimum of 3 times this week and have lots of fun!
Beginners - Although it is great to try and just go full out. I suggest taking it easy and doing the first set of each round - including the rests - It will be 6 minutes long but I promise you will still get a workout out of it.
Intermediate - I recommend doing the first two sets of each round. This will be 12 minutes long and should be really working you hard.
Advanced - I expect you to be doing the full thing ;) The full 18 minutes. Do it.
Although, I am putting these up merely as a guideline. If you feel like you are capable please do the full thing, please, just don’t hurt yourself. If you have any knee injuries please be careful during the squats and burpees. If you have any wrist problems be careful during the push ups and squat thrusts/floor sprints. If you must stop please stop but try and keep going and work to your full potential! Use your rests wisely. Do some deep breathing to get your heart rate calm so you can go full out in the next set. DRINK WATER!
HOW TO DO THE EXERCISES!
Burpees - Normally I assume that everyone knows what burpees are because well, everyone I know hates them haha. That’s why they’re in here because they are hated. We are going to learn to love them because they are effective! But if you don’t know what they are, here is a video to show you! Make sure you are light on your knees, and land toe-ball-heel.
Squat Jumps - Here is a video! When squatting keep your chest up, be soft on the knees. Jump straight up into the air and when landing, land toe-ball-heel. You should land soft on the ground. Keep your weight on your heels.
High Knees - Simple running on the spot guys but get your knees up to hip height! Really push yourself. Keep your elbows strong and core engaged.
Squat Thrusts - Here is a video! These are so good for your abs! Keep your weight over your hands (shoulders over hands) to increase difficulty but not too much because otherwise it will mess with your form. Make sure your body isn’t too high and that your back isn’t too arched. You want everything in line.
Floor Sprints/Mountain Climbers - Here is a video! Again another great one for your abs. Same concept as the exercise above and some position just this time alternating the legs!
Push Ups - We all know what these are! Modification is to take it onto your knees and then further into box push up and if you can’t do that then push up against the wall! However try your very hardest to get as many full push ups as you can! We really want to work!
V Push Ups - Here is a video! This one is slightly difficult, it should work your triceps! The video quality isn’t great but that is exactly how you should be! I find this move really effective for your triceps :)
Squat Pulses - Here is a video! Squat position and pulse up and down. You should really feel it burning.
Squat Hold - As soon as your pulses are finished, stay in the lowest position of the squat and hold it. This is your last move so you really want to feel that burning sensation and really work those muscles! GO GET DAT BOOTY!
Woo awesome guys! I hope you have fun doing this and good luck! Please tag the tag #hwpochallenge and I will check out your progress. Post about the workouts, tell me what you think and message me what type of exercises you would like to see in next weeks HIIT challenge. Tell me about the difficulty, want me to make it harder, etc! You get the point :D I would love to hear from you all!
HAVE FUN <3