Monday, 12 January 2015

At Home HIIT

Alright, it's time for some at home cardio!! Getting to the gym to use cardio machines is not always an option and in this country, indoor workout alternatives are usually welcomed. High Intensity Interval Training (HIIT) is a workout technique where maximal effort is made through intense exercise, followed by recovery periods. HIIT burns calories through keeping the heart rate high and has also a high Excess Post-exercise Oxygen Consumption (EPOC) which continues to burn calories even long after your workout is complete!!

Let's go...

At Home HIIT

set your timer for 45 seconds per exercise, followed by 15 seconds rest
repeat for 2-3 sets

high knees
squats
plank
jumping jacks
push-up rotations (full push-up, then open into side plank. alternate sides)
sit-ups
burpies
wall sit
side plank pulses (alternate 1/2 way through)
mountain climbers
triceps dips
reverse crunches



Prenatal Version

if you have any medical condition that your doctor or midwife is following closely, or you are on any medications while pregnant, please consult your health care provider before doing any physical activity

set your timer for 45 seconds per exercise, followed by 15 seconds rest
repeat for 2-3 sets

walking high knees

squats
cat-cow from all-fours
walking jacks
push-up from knees, on incline, or standing with hands on wall*
plank from forearms and knees or toes*
walk-out burpies*
wall sit
side plank (alternate 1/2 way through)
mountain climbers (stepping, not running)
triceps dips
seated ab curls (sitting cross legged, round spine and hug baby in. Exhale while stretching spine and pressing chest towards ceiling)

*if you have been told you have diastasis recti, do not perform these exercises


Enjoy!!

No comments:

Post a Comment