I love HIIT (high intensity interval training) workouts because they can they give you the most "bang for your buck". I routinely use HIIT workout for my clients. Getting the most bang for your buck with HIIT means that these workouts challenge you both physically and mentally, stimulate your metabolism so that you burn more calories for a longer period of time after your workout is over (after burn) and they can be done in a relatively short period of time. 20 minutes of HIIT is a sufficient amount of time to get in a great interval workout and still get all of the benefits. No longer do you need to spend hours in the gym. I believe you can work efficiently + effectively without working out for a longer duration. Sound good to you? This core + cardio workout is a great full body workout with emphasis on the core and can be done in around 30 minutes. You will be working your entire body though making it a full body workout. You'll challenge your heart, lungs and your strength.
HOW TO: Always warm up before beginning this workout. A 3 – 7 minute warm up should be sufficient (depending on how long it takes you to warm up). It may take you longer to warm up if you have physical ailments. In addition, a cool down of approximately 5 minutes should be done after the workout. This is also subject to your body and how long it takes you to warm down. Light stretching or easy cardio (walking) would suffice for a cool down. * Please do not ever static stretch before a workout.
Please do a YouTube search for any movement you are unsure of performing. In addition, consult your local fitness professional if you need help with any movement or form.
6 Mins Sprints – 1 Minute Sprint + 1 Minute Recovery x 3
Iso Walk Outs – 30 Seconds + 30 Second Recovery x 3
Wood Chops – 30 Seconds Each Side + 30 Second Recovery x 3
6 Mins Hill Work on Treadmill – Intense Pace (walking or running), 1 Min grade 5.0, 1 Min grade 6.0, 1 Min grade 7.0, 1 Min grade 8.0, 1 Min grade 9.0, 1 Min grade 10.0
Plank Walk – 30 Seconds + 30 Second Recovery x 3
Burpees – 30 Seconds + 30 Second Recovery x 3
6 Mins Sprints – 1 Minute Spring + 1 Minute Recovery x 3
Core Twist on Cable (lateral) – 30 Seconds at Desired Lbs + 30 Second Recovery x 3
Plank Jacks – 30 Seconds + 30 Seconds Recovery x 3