Workout of the week: 30-min full-body HIIT workout
PHILIP IRGANG
Personal Trainer at EVO Lucerne
Philip’s expertise in sports therapy and athletic training, will help you improve your performance in sports and everyday life. He will help you (re)gain a pain-free, fully functional body through movements and exercises specifically tailored to your unique needs. Philip is a highly experienced personal trainer with over 7200 conducted sessions.
Follow him on Instagram: @derbewegungsberater.ch
Book a PT session: [email protected]
30-MIN FULL-BODY HIIT WORKOUT
ALL LEVELS / HIIT workout / toning and shaping / 30 minutes
Equipment: 2 kettlebells, TRX and Woodway treadmill
New Year, new you. That’s a familiar feeling for everybody, and it’s true for us at EVO: starting today, we will be delivering weekly workouts with the precious help of our Personal Trainers.
We will start 2021 with a 30-minute HIIT workout by Philip Irgang, our personal trainer from EVO Lucerne. His workout is a full-body burn to torch those extra calories we got during the festive season.
This workout consists of 5 exercises with an additional extra cardio exercise.
- Sumo-Goblet Squat with kettlebells
- TRX Push-Ups
- TRX Low Row
- Hanging Knee-raise
- Treadmill run
The first 4 exercises should be performed 45 seconds with 15-seconds rest in between. After that, you should hit the Woodway treadmill for a 15-second sprint followed by a 30-second walk.
Perform a total of 4 rounds. Maintain a constant rhythm without, of course, disregarding your posture or losing control of your movements during this HIIT workout.
30-MIN FULL-BODY HIIT WORKOUT
1 – SUMO-GOBLET SQUAT WITH KETTLEBELLS
45 seconds exercise, 15 seconds rest
- Hold two kettlebells, one in each hand.
- Keep your core tight.
- Drive your hips up.
- Keep your weight through the centre of your feet.
2 - TRX PUSH-UPS
45 seconds exercise, 15 seconds rest
- In a plank position, place both feet in the TRX handles.
- Keep core and glutes tight.
- Your shoulders should be over your wrists.
- Maintain your body in a straight line.
- Scaling: you can replace the TRX push-ups for regular ones or knee push-ups.
3 – TRX LOW ROW
45 seconds exercise, 15 seconds rest
- Hold both TRX handles and lean back.
- Keep core and glutes tight.
- Squeeze shoulder blades together.
- Maintain your body in a straight line.
- Scaling: decrease the difficulty of this exercise by performing the row with less inclination.
4 – HANGING KNEE-RAISE
45 seconds exercise, 15 seconds rest
- Hold a high bar at a shoulder-width grip.
- Set the shoulders and engage the core.
- Keep the legs together.
- Raise them up.
5 – RUN AND WALK
- Use our Woodway treadmill for a 15-seconds high-intensity run.
- Followed by a 30-seconds walk.
Repeat all these exercises for 4 rounds to perform this workout.
If you liked this New Year’s HIIT workout, make sure you check some of our most recent workouts:
- 14-minute full-body workout
- 3 Tabata workouts
- 20-minute gymnastics workout
- 20-minute bodyweight balance workout
- 12-minute kettlebell workout
- 15-minute bodyweight workout for strength, power and speed
- 10-minute high intensity workout
- 17-minute whole-body workout
- 12-minute strength and endurance workout
- 15-minute circuit training
- Strength and endurance circuit workout for time
- Strength and endurance bodyweight workout for time
- Push pull squat workout
