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    Workout of the month: Jump Start HIIT Workout

    17th April 2017
    Woman running up stairs next to a beach

    beginner workout / interval training / bodyweight

    A beginner interval style workout, perfect for when time is limited. This bodyweight-inspired workout is great if you’re just starting out, but will also add variety to existing training.

    Explanation how the workout should look like
    Duration of the workout
    Endurance, strenght, power, speed, agility, balance, flexibility, coordination

    DESCRIPTION

    If you like high intensity then you’ll love this fast-paced Tabata-style whole body workout. Perfect for when time is limited, this bodyweight workout is great if you’re just starting out, but will also add variety to existing training.

    The workout utilizes key movement patterns across all fitness skills, with a particular focus on endurance, strength and speed. Because of the fast pace, you will notice the immediate rise in your heart rate – perfect for that cardio fix. Being bodyweight only means no equipment, no fuss. With this in mind, it can be performed in EVO as part of your next workout, or outside in your garden or the park.

    For added variety, partner up with a buddy and compete against each other. Or alternatively, try reversing the order of the exercises! In all cases, focus on good movement technique, whilst moving as fast as possible.

    Woman practising a deep squat

     

     

     

     

     

     

     

     

     

     

     

    DEEP SQUAT

    Stand with feet shoulder width apart. Drop down as far as comfortable, pushing the knees outwards. Keep the arms in front of the body for balance. Return and repeat as fast as possible with control.

     

    Woman practicing mountain climbers

     

     

     

     

     

     

     

     

     

     

    MOUNTAIN CLIMBER

    Get into a push up position. Keeping the core tight and the hips low, bring each knee towards the chest alternately. Continue as fast as possible with control.

     

    Man performing butt kicks

     

     

     

     

     

     

     

     

     

     

     

    BUTT KICKS

    Run on the spot and focus on bringing the heels to the butt. Continue as fast as possible with control.

     

    Man who is planking

     

     

     

     

     

     

     

     

     

     

     

    PLANK

    Lie on your front and lift the knees, hips and upper body, so you are resting on your elbows and toes. Keep the core tight and hold this position for time.

     

    Man doing jumping jacks

     

     

     

     

     

     

     

     

     

     

     

    JUMPING JACKS

    Jump the legs out to the side and raise the arms to shoulder height. Return and repeat continuously as fast as possible with control.

     

    Woman doing push up on knees

     

     

     

     

     

     

     

     

     

     

     

    PUSH UP ON KNEES

    Get into a push up position and allow the knees to drop to the floor. Without moving your hands and feet, bend the elbows and lower the chest to the floor. Return and repeat as fast as possible with control.

     

    Woman doing lunges

     

     

     

     

     

     

     

     

     

     

     

    LUNGE

    From standing, step forward into a lunge, bending the back knee towards the floor. Push off the front leg to return and switch sides. Continue as fast as possible with control.

     

    Woman performing a Superman move on the floor

     

     

     

     

     

     

     

     

     

     

     

    SUPERMAN

    Lie on your front and keep the chin tucked in and the core engaged. Raise the arms and legs off the floor and hold for time.

    Don’t forget to share your workout performance with us via Facebook and Instagram!

    Other workouts that might be interesting for you: Jump Around: 8 jumping exercises to add to your training

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