You may have recently caught this insightful article in the NYT, The Best Exercise for Aging Muscles. If not, it’s definitely worth the read. In it, you’ll learn that HIIT workouts are particularly beneficial for our mitochondria, the powerhouse of our cells. The article discusses a study that examined the effects of different training modalities, including HIIT, resistance training, and combined exercise training. The study found that “High-intensity interval training improved age-related decline in muscle mitochondria”.  This was particularly true for older adults, over the age of 64. Pretty cool eh? Well, these finding bring us to our DIY for today’s Wednesday Workout. Another endurance-enhancing, strength-building HIIT workout just for you. Go get ’em!

Gumsaba HIIT DIY

You will need a mat, timer, weights, jumprope and band (optional) for this workout

Part 1: Warm Up for 5 minutes with Bike, Jog, Walk or Row

Part 2: Activate: 10 each

If you have a band, put it on your legs right below your knees

5 Inchworm Push Ups

10 Supermans


10e Clamshell

5 Inchworm Push Ups

Part 3: Intervals: Perform 3X: 30 seconds work/15 seconds rest

Low plank


Hi Plank


Part 4: HIIT (work at a pace that requires rest between intervals

Set 1: Interval Triplet – 3X

Prisoner Squats 60 seconds

30 seconds rest

V Ups 30 seconds

20 Seconds rest

Mountain Climbers 20 seconds

Set 2: Interval Triplet – 4X

Jump Lunges 20 seconds

10 seconds rest

Hi Knees 20 seconds

10 seconds rest

Renegade Rows 20 seconds

10 seconds rest

Part 5: Jumprope stretch sequence

Thrive on,

Coach Jentry