Wow this one was a tough one! I’ve been wanting to do more cardio lately, as I have a 5K race coming up in August and honestly I need to more more high intensity cardio rather than just spinning which I seem to have a lot of lately. If you try this workout you’ll see that all you need is 12-15 minutes! Seriously, just workout as hard as you can in those 12 minutes and you are DONE. I was a hot sweaty mess after this workout, though I was doing it outside in 97 ° beautiful sunshine! The HIIT should help with my swimming too, so BONUS!
The workout has 4 exercises, each having 45 seconds of work followed by 15 seconds of ‘rest’ which is really just a transition time between exercises. Remember if you want to get the videos straight away subscribe to my youtube channel! The full video is below:
The first exercise is JUMP ROPE, or as we call it in England skipping. I’m using a beaded Jump Rope which you can get pretty cheap on Amazon or Target. The one I used is the Gold’s Gym brand, which I got from Walmart for around $10.
Next up is the PIKE PUSH UP. This is a great body weight exercise for the shoulders. The shoulders get a workout in a regular push up the medial deltoids and lats really come alive in this one. Basically you’re in an upturned “V’ position, long arms and legs. Butt stays nice and high while you lower the crown of your head to the floor.
From shoulder burn to leg burn, we go into SQUAT JUMPS. 45s of these seems like forever!!! Sit back into the squat, touching the floor if possible, then explode up jumping into the air reaching the arms up.
Lastly there are BURPEE JACKS. Like a regular burpee you come down to the floor, and jump the legs back into a plank. There you do a plank jack, jumping the legs out and in. Then jump the legs back in, come to standing and do a regular jumping jack. So there are two jacks per burpee.
Repeat each exercise for 45s each, and 3 sets. and that is this weeks workout! Let me know what you think in the comments!