A Ten Minute HIIT Workout You Can Do At Home.

Tabata and HIIT workouts are here to stay.  Both workouts are based on a brief period of intense exercise followed by an exercise of lower intensity or a rest period.In the case of HIIT training, the participant does about one minute of a high-intensity cardio exercise, followed by a lower intensity exercise that can be either cardio or strength based.  My favorite form of HIIT training is to do a high intensity cardio exercise (burpees, mountain climbers, power air jacks) followed by a strength training exercise that uses multiple muscle groups (clean and press, split squats with bicep curls, lateral lunges with lateral shoulder raise).  It’s a good way to get a full-body workout in a short amount of time.Below is a HIIT workout that you can do at home with minimal equipment.  To get the most benefit from the workout you’ll need a set of dumbbells in the five to 10 pound range.Ten Minute HIIT WorkoutBefore you begin, do a warm up for about three minutes.  Walk or march in place, or back and forth across the room, while doing arm swings and circles.Then, complete all of the exercises in the following circuit for one minute.*Note – the cardio exercises are intense, but they only last one minute.  If they seem hard at first, just know that they will get easier each time you do them.Cardio One – Mountain Climbers – from a plank position with both hands and toes on the floor, quickly exchange your feet as though you’re running place on your hands for one minute.  If you can’t do a full minute when you start, no worries.  Take a little break and start again when you’re ready.Strength One – Clean and Press  – With a dumbbell in each hand, squat making sure you push your hips behind your knees.  As you come up from the squat, do a bicep curl with both arms. When you’re back in the standing position, push both arms overhead and do a shoulder press. Return to the squat position and repeat.(This picture shows doing the clean and press with a kettle ball.  If you have a kettle ball and want to use it, that works. A dumbbell works as well.)Cardio Two – Plank Jacks – from a plank position with both hands and toes on the floor, do a jumping jack with your feet (hands stay in place) as quickly as you can for one minutes.  As with the mountain climbers, do as many as you can at first, rest, then start jumping again.Strength Two – Stepping Lunge with Bicep Curl – with a dumbbell in each hand alternate stepping feet out to a lunge position while arms do a bicep curl.Cardio Three – Burpees – you probably remember these from P.E

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A Ten Minute HIIT Workout You Can Do At Home.

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