Beginners Workout Plan
As previously mentioned I have no qualifications in personal training or HIIT, all of this information is based on personal experiences. I would highly recommend seeking medical advice before undertaking any HIIT routine and getting proper advice from a HIIT professional or personal trainer to ensure you are doing each exercise correctly.
I follow BODYROCK.tv
http://www.bodyrock.tv/
http://www.dailyhiit.com/
There are loads of websites and blogs that give really great daily routines, google them and find one that you like best.
HIIT
Aim to work out three
to five times per week. (preferably 5)
Minimum of 12-15 mins
a day for the first two weeks.
Each day includes
total body exercises and specific exercises
to specific focus areas (bum, legs, abs, arms, back and chest)
You will need a
skipping rope and an interval timer, If you don’t have one you can download one from
the app store on your phone.
Set your interval
time to 2 intervals, one for 50 secs, one for 10 secs.
If you find this too
much to begin with use 30 secs, 10 secs, obviously working out for the longer
period.
MOST IMPORTANT THING
IS TO ENSURE YOU ARE CONSTANTLY WORKING ON YOUR LONG INTERVAL PERIOD.
If you are finding
the exercise your on too tough, do something else to keep your heart rate up
(jogging on the spot, jumping jacks, high knees), its v important to keep the
heart rate up. On your 10m secs rest you are basically getting ready to move
straight into your next exercise.
When the first two
weeks are complete increase your time to 15-18 mins, adding in extra exercises
to make up the time. If you have been working at 30/10 increase to 50/10 to
increase the intensity.
The idea is to build
up to 24-30 mins of HIIT 2/3 times per week with 2/3 days weight training
in-between but that’s a few weeks away yet.
Be sure to drink
plenty of water before and after, taking in plenty of protein after the workout
as high intensity exercises tear and break down muscle fibers so protein is
needed to strengthen and repair post workout.
If you are unsure of
how to do any of the exercises, just
google them or search them on you tube, they are all on there.
ENJOY :)
Day 1
Arms
1.
Skipping
2.
Push ups
3.
Burpees
4.
Skipping
5.
Toe touch abs
6.
Tricep Dips
7.
Skipping
8.
Mountain climber
9.
Plank Jacks and twist
10.
Skipping
11.
One leg tricep dip
12.
Ski abs
Day 2
Legs
1.
Jumping jacks
2.
Squats
3.
Froggers
4.
Skipping
5.
Pile squats
6.
Chair Lunge
7.
Jumping Jacks
8.
Prisoner Squats
9.
Chair Step ups (alternate legs)
10.
Skipping
11.
Lunge and twist
12.
Standing Calf raises
Day 3
Rest
Day 4
Abs
1.
High Knees
2.
Bicycles
3.
Side crunches
4.
High Knees
5.
½ Burpee and push up
6.
Mountain climber
7.
High Knees
8.
Reach through side plank
9.
Walking push up
10.
High Knees
11.
Upper body twists
12.
Overhead abs
Day 5
Bum
1.
Skipping
2.
Pulse squats
3.
High knees
4.
Jumping jacks
5.
Prisoner squats
6.
Skipping
7.
Mountain climbers
8.
Goblet squats (wide squats)
9.
High Knees
10.
Squats bringing elbows to opposite knees
11.
Skipping
12.
Switch lunge
Day 6
Rest
Day 7
Back and Chest
1.
Jumping Jacks
2.
Push ups
3.
Plank and drag weight either side of body
4.
Jumping Jacks
5.
Walking push
up
6.
Plank Jacks and twist
7.
Jumping Jacks
8.
Mountain Climbers
9.
Reach through side plank
10.
Jumping jacks
11.
Burpees
12.
4 second push up ( slow push up)
I hope this helps as an introduction to your new routine.
BUT
REMEMBER
A clean diet is crucial to your sucess!!
I hope this helps as an introduction to your new routine.
BUT
REMEMBER
A clean diet is crucial to your sucess!!
Once you start seeing your amazing results you will be kept motivated.
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