18 T3 MARCH 2021In association with
Your weight-shedding workout planBODY WEIGHT HIIT WORKOUT
Duration: 25 minutesYou’ll need a stopwatch for this bodyweight
workout but there are plenty of apps out there that offer
interval training timers for smartphones. The idea is to
perform an athletic exercise for a set time, rather than
counting reps, and then resting for a short time before
moving on to the next exercise.
Set your stopwatch or interval trainer timer for 40
seconds of exercise and 20 seconds of rest and perform
the following circuit.
(^1) Butt Kickers
Consider this a warm-up. Run on the spot but ensure the
heels come up and tap your butt on the upward phase.
Drive through the balls of your feet, keep a straight back
and tense the abdominal muscles to work everything.
(^2) Jumping Jacks
They might be straight from a PE lesson, but the classic
Jumping Jack really gets the heart rate soaring. Ensure
the intensity is high for the 40 seconds required by
squeezing in as many reps as you can, but tense the
major muscle groups during the motion, acting as if you
are pushing against an imaginary force.
(^3) Burpees
Warning: burpees hurt. But burpees also call upon
almost every major muscle group in the body, thus
improving strength and cardiovascular fitness. Start
from standing and then squat down so the palms of your
hands are on the floor and your knees are tucked into
your chest.
Kick the legs back in an explosive fashion until you’re
in a push up position, then pull the legs back in towards
the hands and jump as high as you can with arms raised.
Repeat as many as you physically can in 40 seconds
before resting.
IM
AG
E^
SO
UR
CE
:^ G
ET
TY