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HIIT Training Workout

Seven days since my last post; getting back on track isn't as easy as I thought it would be.  I like doing the HIIT Workouts since they are only between 20-25 minutes but burn fat and calories!   I'm adding another round of HIIT Training.  Here is my workout  but you can choose any exercise you like just so you keep your heart rate between  70-80% maximum heart rate. 
                           Maximum heart rate formula
   225  minus  your age   divided by   targeted heart rate percent
    Sample HIIT Workout
Do 3 rounds of  5 exercises 
Record your time 
Your Goal Is To Beat Your Time From The Day Before
20 Tri-cep Dips to Push up
Use a Bench or Chair Position Arms on Bench so Elbow are Back and Hand should be in the Middle of Each Butt Cheek (Legs can be straight or bent)
Bend from Elbows to 90% Push up
Switch to Push up Position with Hands on Bench Wider than Chest Push up
That is One Set  Repeat 
10-15 Burpees -- Similar Mountain Climbers 
Start Standing Squat Down and Jump Legs Back so you are in a Plank 
Position  Jump Knees into Chest Stand up repeat
Bi-cep Curls (Use a weight that takes you out of your comfort zone--but perform the reps at quick 1,2 count)
Oh yeah your in a Lunge Position  15 Sets Each Leg
20 Set Jump Squats  Squat Explode into Standing and Jump to Left
Repeat Squat and Jump to Right  (Left to Right is One Set)
30 Each Side Standing Oblique Crunch
   Hold 5Lb Weight in Left Hand Bend Your Arm Place Behind your Head Knuckles Touching Your Head
Externally Rotate your Left Foot (Feet make L Shape)
Bend Left Knee and Crunch Upper Body so Elbow Touches Knee
Repeat 30Xs  Switch to the Right
Record your Time and Try to Beat it During Your Next HIIT Workout!!
Reps can be Modified to your Fitness Level  

15 Comments to HIIT Training Workout:

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5Lb Weight in Left Hand Bend Your Arm Place Behind your Head Knuckles Touching Your Head Externally Rotate your Left Foot (Feet make L Shape) Bend Left Knee
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HIIT Workouts take time between 20-25 minutes but burn fat and calories. But with spin biking you can loose more fat and burn calories in the same time span.
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