Hey there, viewers! Trying to lose weight, but your work schedule leaves you with no time? Well you have to try high intensity interval training, or HIIT.HIIT interval training involves a high intensity workout done for short periods of time. You’ll be alternating between bursts of intense exercise and recovery periods. One of the biggest advantages of HIIT training is that you can get maximal health benefits in minimal time. What is a burpee interval workout? How to do resistance band finisher? We’ll be talking.
Burpee Interval Workout.
Burpees are a bit hard to do, and usually end up leaving you tired. But it’s good to feel tired. It works your heart and muscles in a very effective way. To do a burpee, you’ll need to start from a standing position. From there, squat down and push your feet backwards in a jumping motion to put yourself into a plank position. Keeping your body straight from head to heels, do one pushup. Make sure to not let your back sag or to stick your butt in the air. Now jump your feet back to their starting position. Stand and reach your arms over your head. Jump quickly into the air so you land back where you started. As soon as you land with knees bent, get into a squat position and do another repetition. You just completed one burpee. For this workout, you’ll be doing burpees along with a couple of other things for a complete workout. You start with pullups, doing as many of them as you can in 30 seconds. You follow that up with 60 reps of jumping jacks. A rep is counted as a minute of high intensity exercise followed by a minute’s rest. Then you continue with 20 reps of burpees. Once you complete the entire sequence, take a rest for a minute, and then do it again. You can do a total of four cycles every day to get the maximum benefit. Do you enjoy doing burpees? Which is your favorite exercise? Share your preferences with the Bestie community in the comments below.
Resistance Band Finisher.
A workout finisher is certainly not for those who have just started with an exercise routine. We’re talking high-intensity! You must only do a workout finisher if you’re sure you can take it. A workout finisher can have an excellent effect on your body. It involves doing a workout session right after you finished your actual regimen. Considering it’s very tiring, a workout finisher requires you to be 100% motivated. If done the right way, it targets all your muscle groups. To do a resistance band finisher, you start with a jump rope and do it for a full minute. You follow it with 12-15 reps of dips. Once you’re done with the dips, you do the high knees. Each knee needs to go for 30 reps. The final step in this finisher is 20 reps of curls with resistance bands. Once you complete the entire cycle, rest for a minute and start from the beginning. You need to do the entire circuit four times every day. Interested yet? Make sure you join our millions of followers, and hit that “subscribe” button for all our great Bestie content!
Lower-Body Interval Workout.
As the name suggests, the workout focuses on the lower part of your body. Squats and lunges are the main parts of your workout and target your legs the most. You can get a cardiovascular and muscular benefit from this workout. You can start this workout by doing a 30 second sprint, followed by 45 seconds of squat jumps. After the squat jumps, you need to do your lunges. About 20 lunges per leg would do the trick. Lastly, you do 50 reps of calf raises. Once again, after the cycle is completed, you need to take a rest for about a minute. Once that’s over, you must re-do the circuit again. You’ll complete the day’s session by doing this regimen at least four times a day. It is, of course, not always possible to strictly follow the regimen. If you need to take a longer rest, by all means take it. You can modify the workouts too, to whatever is suitable for you.
Abs Interval Workout.
For most people doing workouts, one of the main things they’re looking forward to is getting a six-pack. Or at least some tighter abs. An abs interval workout can help you do just that. In this particular exercise, you’re working with planks, using targeted twisting actions and high-energy cardio. The combination will help you challenge your core muscles and sculpt your abs. You can start with 50 reps of regular crunches, followed by one minute of bicycle crunches. Follow that up with 15 reps of sit-ups and another 15 of hanging knee raises. Once you’re done with them, do oblique crunches, 20 reps on each side. End the cycle with 20 seconds of half burpees. You can rest for a minute after the burpees, and start the cycle again. Doing this entire cycle four times a day will give you well-sculpted abs in no time. Just remember to follow the right meal plans! Before we move ahead, here’s another video you might like. Watch and learn more about the 6 exercises that can transform your body in just 4 weeks.
Battle Rope Interval Workout.
If you’re looking to improve your full body strength and endurance, a battle rope interval workout is the best option. Battle ropes are not only thick, but also heavy. This makes them perfect for giving resistance. You’ll be using both ends of these ropes at a time. This way, you’ll be working on each arm independently, but also maintaining strength in the other. You’ll also ensure there’s not too much of a load on your joints. To start this workout, you first fix the ropes on a sturdy object like a pole. Anything concrete that won’t move will do the trick. Half the reps will be with both arms, while the other half will be with alternating arms. In the double-arm motion, you take the ends of both arms and whip them up and down as fast as you can. This will extend and flex your arms simultaneously. How high the rope goes will depend on your arm and how high you can raise it. Make sure your back region is braced hard while doing this. Your hips will be the ones leading your arms in the motion. In the alternating-arm motion, you’ll do the opposite. This means, when one arm goes up, the other goes down. With this, your hips will remain steady. All the motion should come from your arms. You can do this workout for 10 to 20 reps, depending on your stamina. This high intensity workout usually takes 20 to 40 minutes to complete.
Resistance Training Interval Workout.
This particular workout involves a combination of strength and power exercises, along with conditioning work. There are four parts to this, and it’s best to take about 20 seconds of rest after each. You start with the dumbbell squat and punch. Take two light dumbbells and bring your arms up to bend your elbows with the palms facing down. Your forearms need to be parallel to the ground. Maintaining that position, you need to squat as low as you can. From there, stand and slowly push your arms out so the elbows are straightened, and then return to the starting position. Do this for 20 reps. The second part is about short sprints. Start with a five-yard sprint, turn immediately and sprint back another five. Increase the distance to 10 and 15 yards. After you do the 15-yard sprint, come back to 10 and then to five. Do a total of 10 reps. The third part is a rotational lunge with a resistance band. You’ll need to fix a light band to a pole or a pillar – again, something that doesn’t move while you’re exercising. Keeping your feet apart, take the band with both hands and move away until it becomes tense. Now, facing the side where the band is attached, put your arms out parallel to the ground and perpendicular to the band. Keeping them straight, rotate to the left and lunge. Pause, and then get back to your starting position. You need to do 10 to 20 reps of this. The final part is stabilizing yourself with a single-leg dumbbell and punch. Take two light dumbbells in both arms with both elbows bent. Now bend the right knee and raise that leg high above you. Make sure your left leg remains straight. Once you’re in position, punch your arms straight ahead. Then return to the starting position. All of this counts as one rep. You need 10 to 20 reps on each leg. Do the entire circuit five to 10 times every day and you’ll see the difference very soon.