Getting Eastbourne Active
4th May 2016
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Busy people need a routine that is quick and effective. For those days when time is short, I would suggest HIIT sessions (High Intensity Interval Training). These sessions are explosive, they get the heart and lungs working and muscles pumping. They are ideal for those who only have maybe 10-15 minutes a day. But I would also suggest that those people also look at adding some more endurance-based training into their week, maybe on their days off. Walking, swimming, lifting some weights – something for when time allows.

HIIT training consists of short periods of high explosive moves followed by short periods of active recovery. The benefits are that it is quick, you burn calories during and then for several hours after exercise, and most importantly for the people I work with, anyone can do it. Also, you don’t need complex equipment – just your body, water and some killer tunes to get you going.

I thought it would be a good idea to suggest a HIIT workout that can be done quickly and easily and fit in with most lifestyles. I have given you three levels of ability – choose yours and don’t forget to challenge yourself.

 

Wake Up Workout
7-10 minutes – let’s get fired up and ready for the day. This has been designed to be progressive in movement and escalating in timescales to make each level a little more challenging.

OVERVIEW

Easy
Moderate
Expert
Marching on the Spot
Marching High Knee
Marching Big Arms
Squats
Squat Jump
Squat Jump Reach
Reverse Lunges
Reverse Lunge with Hop
Reverse Lunges Hop and a Reach
Plank on Knees
Plank Full
Plank and Alt Arm Raises
Press-up on Knees
Full Press-up
Power Press-up
30 on 30 off
10 on 20 off
50 on 10 off

EASY

Marching on the Spot
* Start standing and march on the spot nice and gently.

Squats

* Stand with your feet shoulder-width apart, head up and chest proud throughout the exercise.

* Bend at the knees and push your butt backwards.

* Lower to 90 degrees at the knees, keeping your knees in line with your toes. Push through your heels to return to the start position.

Reverse Lunges

* The start position for this is with your feet placed shoulder-width apart.
* Take a long stride backwards with one leg, lowering that knee to the floor.
* Push off the same foot and as you bring that same leg back to the start position.
* Repeat alternating legs.

 

Plank on Knees
* Start on the floor with your elbows bent, ensuring these are under your shoulders.
* Hand flat on the floor.
* Pull your belly button in up towards your spine.
* Come up onto your toes and then drop your knees to the floor.
* Keep a straight line from our head to your hips.
* Hold this position for 10 seconds, rest and then repeat.

Press-up on Knees

* Start position is hands under shoulders and knees under your hips.
* Keep your abs tight so you create a flat back.
* Fingers facing forward.
* Slowly lower chest to floor, pause at the bottom the drive hands into the floor to return to the start position.

MODERATE

Marching High Knee
* Start standing and march on the spot nice and gently.
* Ensure that you lift your knees so they are in line with your hips.

Squat Jump

* Start by lowering yourself to a squat position with water bottles in both hands.
* Then explode up driving through your feet and legs to propel you up into the air on the way up.
* Jump up and land with soft knees and repeat.

Reverse Lunge with Hop

* The start position for this is with your feet placed shoulder-width apart.
* Hold water bottles in either hands.
* Take a long stride backwards with one leg, lowering that knee to the floor.
* Push off the same foot and as you bring back leg though drive it up high in front of you and do a little hop on the standing leg before you place the your leg down foot down.
* Repeat alternating legs.

Full Plank

* Lie face down on the floor legs out behind you.
* Support you body weight on your elbow.
* Pull your belly button up towards your spine.
* Keep a straight line from your head to your feet.

Full Press-up

* Start position is hands under shoulders, feet out behind you,
* Keep abs tight so you create a straight line from shoulders to feet.
* Fingers facing forward.
* Slowly lower chest to floor, pause at the bottom the drive hands into the floor to return to the start position.

EXPERT

* Marching Big Arms
* Start standing and march on the spot nice and gently.
* Ensure that you lift your knees so they are in line with your hips.
* With your arms bent to a 90-degree angle, pump your arms making big movements back and forth.

Squat Jump Reach

* Start by lowering yourself to a squat position with water bottles in both hands.
* Then explode up driving through your feet and legs to propel you up into the air on the way up.
* As you excel upwards at the same time reach your arms high in the air.
* Jump up and land with soft knees; repeat.

Reverse Lunge Hop and Reach

* The start position for this is with your feet placed shoulder-width apart.
* Hold water bottles in either hands.
* Take a long stride backwards with one leg, lowering that knee to the floor.
* Push off the same foot and as you bring back leg through, drive it up high in front of you and do a little hop and reach your hands up high in the air.
* Repeat alternating legs.

Plank and Alt Arm Raises

* Lie face down on the floor legs out behind you.
* Support you body weight on your elbows.
* Pull your belly button up towards your spine.
* Keep a straight line from your head to your feet.
* Now alternate stretching your arms out in front of you.
* Ensure that you balance your weight equally as you do so and keep your body flat.
* Hold your arm out for up to 5 seconds each time.

Power Press-up

* Start position is hands under shoulders feet out behind you.
* Keep abs tight so you create a straight line from shoulders to feet.
* Fingers facing forward.
* Slowly lower chest to floor, pause at the bottom then explode your body off of the floor as you push up.

 

 

 

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About the Author

Jon Morgan

Member since: 16th February 2016

Jon Morgan is a fitness expert and transformation specialist from Eastbourne ( East Sussex, UK ). Having worked with professional athletes and everyday people Jon uses his innovative techniques, education...

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