Pressed for time? On days that are packed full, try incorporating a quick interval workout. It’s handy to have a timer app on your smartphone, I use this one. Please make sure to focus on your form first and then increase up the intensity or speed!
Cardio HIIT: (High Intensity Interval training)
Warm up with dynamic movement and range of motion for 3 minutes.
Set your timer 20 seconds work/10 seconds to rest 12 rounds.
Repeat this 3 times
Hi Knees (20 seconds)
Rest (10 seconds)
Skaters (20 seconds)
Rest (10 seconds)
Jumping Jacks (20 seconds)
Rest (10 seconds)
Cardio Burpees (20 seconds)
Rest (10 seconds)
Have an extra 4 minutes? Roll out your calves.
You can use this method to assess your cardiovascular fitness.
Core MIIT: (Medium Intensity Interval training)
You will need a mat for this workout.
Warm up with dynamic movement and range of motion for 3 minutes.
Set your timer 20 seconds work/10 seconds to rest 12 rounds.
Repeat this 6 times (for a total of 6 minutes):
Lie on your back on your mat. Focus on keeping your low back and neck neutral.
Slow Motion Bicycles (20 seconds)
Rest (10 seconds)
Low Plank Hold (20 seconds)
Rest (10 seconds)
Up for a longer workout? Check out Gumsaba DIY workouts HERE.
Cheers,
Coach Michelle