Home Workout #42: Back in Shape HIIT


Today's 20-minute metabolism boosting HIIT workout is a jump rope cardio AND back strengtheningcircuit. Kill 2 birds with 1 stone with my "Back in Shape HIIT"! Do it NOW! No excuses!
workout 42 Back HiiT
My time-saving and effortless approaches to fat loss:
1. Intermittent Fasting and Flexible Dieting
  • Sign up for my free tutorials here.
  • Get my Immediate Kick-Start eBook here.
2. Quick Home HIIT Workouts
  • Get all my free home workouts here.
home workout 42
My Approach is Time-Saving and Endurable. No deprivation! That's why I'm lean 365 days a year!

Equipment Required:

Dr Sara Solomon Cross Speed Jump Rope Buddy Lee Jump Ropes

Always a Must!

Read my workout rules before you begin!

Drink your BCAAs!

Stay hydrated with water.

Video Workout

Keep this circuit mega-INTENSE; otherwise, you are not going to benefit from metabolism-boosting effects of HIIT. Maximize fat-burning by doing this workout fasted as soon as you wake up …  and stay fasted for at least 2 hours after the workout (you can drink your BCAAs).
This circuit consists of 6 exercises. Set your timers for 40 seconds of work and 10 seconds of rest. If you are new to training, try doing it once (5 minutes) or twice (10 minutes). If you are more advanced, do it 4 times for a total of 20 minutes.
  1. Plank alternating dumbbell rows. (I used 15-pound DBs)
  2. Jump Rope (alternate Bounce Step and High Step). Beginners just do bounce step or jog on the spot.
  3. Seated Resistance Band Rows (Alternating Grips)
  4. Jump Rope (alternate Bounce Step and High Step). Beginners just do bounce step or jog on the spot.
  5. Burpee => Push-Up => 5 prone low back extensions
  6. Jump Rope (High Step). Beginners just do bounce step or jog on the spot.




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