{"id":44467,"date":"2023-12-22T04:00:00","date_gmt":"2023-12-22T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/28-min-chr-hiit-smas-workout\/"},"modified":"2025-05-16T12:04:29","modified_gmt":"2025-05-16T10:04:29","slug":"28-min-chr-hiit-smas-workout","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/move\/28-min-chr-hiit-smas-workout\/","title":{"rendered":"Workout of the week: 28-min Chr-HIIT-smas workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS&nbsp;<\/strong>\/&nbsp;<strong>Chr-HIIT-smas workout<\/strong>&nbsp;\/ 28 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Gym mat&nbsp;<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>December 25th epitomizes the very essence of a rest day.<\/strong>&nbsp;While the festive season typically indulges in a feast of laziness, abundant eating, and cheerful drinking,&nbsp;<strong>among us exist a few extraordinary individuals who choose to be the unsung heroes of the day and work out<\/strong>.&nbsp;<\/p>\n\n\n\n<p>If you don&#8217;t feel like working out on this specific day, don&#8217;t worry. The beauty of this routine lies in its versatility and no need for equipment. That way,&nbsp;<strong>it&#8217;s ready whenever you decide to match your fitness goals with your holiday spirits<\/strong>.<\/p>\n\n\n\n<p>We&#8217;ve lovingly named this session our&nbsp;<strong>Chr-HIIT-smas workout<\/strong>, blending the festive spirit of Christmas with the intensity of HIIT (high-intensity interval training). Featuring&nbsp;<strong>5 exercises, each lasting 45 seconds with 15 seconds of rest in between<\/strong>. You&#8217;ll have to perform&nbsp;<strong>4 rounds, with 1-minute to rest between them<\/strong>. Given the inclusion of one unilateral exercise, this workout will take exactly&nbsp;<strong>28 minutes to complete<\/strong>, leaving you enough time to savour the holiday season.&nbsp;<\/p>\n\n\n\n<ol class=\"wp-block-list\">\n<li>Burpees<\/li>\n\n\n\n<li>Hight squat jumps<\/li>\n\n\n\n<li>Push-up sit back<\/li>\n\n\n\n<li>Quadruped shoulder taps<\/li>\n\n\n\n<li>Side plank<\/li>\n<\/ol>\n\n\n\n<p><strong>Let&#8217;s HIIT this Christmas!&nbsp;&nbsp;<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/evofitness.at\/en\/memberships\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png\" alt=\"evo at standard sales campaign blog en\" class=\"wp-image-56816\" style=\"width:1024px;height:auto\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-standard-sales-campaign-blog-en-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\">\n<li>5 exercises<\/li>\n\n\n\n<li>45 seconds on, 15 seconds off<\/li>\n\n\n\n<li>4 rounds<\/li>\n\n\n\n<li>1-min to rest between rounds<\/li>\n\n\n\n<li>Equipment: Gym mat&nbsp;<\/li>\n\n\n\n<li>Duration: 28 minutes<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<p><strong>4 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1 &#8211; BURPEES<\/h3>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Start in a standing position and engage the core.<\/li>\n\n\n\n<li>Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet.<\/li>\n\n\n\n<li>As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.<\/li>\n\n\n\n<li>Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.<\/li>\n\n\n\n<li>Return to upright and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2 &#8211; HIGH SQUAT JUMPS<\/h3>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Position your feet a little wider than your hips and lower your body down into a squat position.<\/li>\n\n\n\n<li>Using your feet as springs, explosively jump through your feet. Try to jump as high as your body will take you.<\/li>\n\n\n\n<li>As you jump, lift your arms above your head for more impact.<\/li>\n\n\n\n<li>Squat down again and repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3 &#8211; PUSH-UP SIT BACK<\/h3>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Place your hands over two dumbbells on the floor, a bit wider than shoulder-width apart.&nbsp;<\/li>\n\n\n\n<li>After grabbing the dumbbells and engaging your core, perform a push-up.&nbsp;<\/li>\n\n\n\n<li>While getting up, push your arms and chest back, bending your knees.&nbsp;&nbsp;<\/li>\n\n\n\n<li>Make sure you are in a position that looks like a child pose, without letting the knees touch the floor, downward dog position, always holding your dumbbells.&nbsp;<\/li>\n\n\n\n<li>Return to the start position and repeat.&nbsp;<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">4 &#8211; QUADRUPED SHOULDER TAPS<\/h3>\n\n\n\n<p><strong>45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Begin on your hands and knees, all fours \u2014 knees beneath hips and hands beneath shoulders.<\/li>\n\n\n\n<li>Maintain your head in a neutral position.<\/li>\n\n\n\n<li>Lift one hand off the floor and tap the opposite shoulder. Try not to shift your hips or weight.<\/li>\n\n\n\n<li>Repeat the movement, but now with the other hand.<\/li>\n\n\n\n<li>Repeat.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">5 &#8211; SIDE PLANK<\/h3>\n\n\n\n<p><strong>45 sec on each side, 15 sec off<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Lie on the floor on your right side and with your left foot placed on top of your right foot.<\/li>\n\n\n\n<li>Place your right forearm below your right shoulder.<\/li>\n\n\n\n<li>Raise your hips while concentrating on your core. Raise your hips until your body is fully aligned and straight.<\/li>\n\n\n\n<li>Hold for 45 seconds.<\/li>\n\n\n\n<li>Repeat on the left side.<\/li>\n<\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">Chr-HIIT-smas workout done. Find your next workout here: <\/h4>\n\n\n\n<ul class=\"wp-block-list\">\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-back-strength-workout\/\">20-min back strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/28-min-cardio-workout\/\">28-min cardio workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-kettlebell-amrap\/\">20-min kettlebell AMRAP workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15-min-50-reps-workout\/\">15-min 50 reps workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-lower-bodyworkout\/\">20-min lower body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/25-min-functional-strength-workout\/\">25-min&nbsp;functional strength workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30min-fullbody-workout\/\">30-min full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/15min-upper-body-workout\/\">15-min upper body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10min-fullbody-amrap-workout\/\">10-min full-body AMRAP workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/30-min-hiit-fullbody-workout\/\">30-min HIIT full-body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/18-min-lower-body-workout\/\">18-min lower body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/20-min-upper-body-workout\/\">20-min upper body workout<\/a><\/li>\n\n\n\n<li><a href=\"https:\/\/evofitness.at\/en\/10-min-cardio-and-core-workout\/\">10-min cardio and core workout<\/a><\/li>\n<\/ul>\n\n\n\n<figure class=\"wp-block-image size-full is-resized\"><a href=\"https:\/\/join.evofitness.at\/7-day-trial\/?utm_source=website&amp;utm_medium=blog-medium&amp;utm_campaign=7-day-trial\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png\" alt=\"evo at trial cta 7 days blog male\" class=\"wp-image-56837\" style=\"width:1024px\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1.png 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-960x422.png 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-768x338.png 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-480x211.png 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-640x281.png 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2019\/07\/evo-at-trial-cta-7-days-blog-male-1-720x316.png 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>ALL LEVELS&nbsp;\/&nbsp;Chr-HIIT-smas workout&nbsp;\/ 28 minutes Equipment: Gym mat&nbsp; December 25th epitomizes the very essence of a rest day.&nbsp;While the festive&#8230;<\/p>\n","protected":false},"author":7,"featured_media":44468,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"none","_seopress_titles_title":"Workout of the week: 28-min Chr-HIIT-smas workout | EVO Fitness","_seopress_titles_desc":"Looking for a workout to do on Christmas day? Try our 28-min Chr-HIIT-smas workout for a festive fitness boost.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,924,935,936,1097],"class_list":["post-44467","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-hiit-workout","tag-workout-of-the-week","tag-wow","tag-christmas-workout"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44467","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/7"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=44467"}],"version-history":[{"count":1,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44467\/revisions"}],"predecessor-version":[{"id":54786,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/44467\/revisions\/54786"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/44468"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=44467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=44467"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=44467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}