High Intensity Interval Training (HIIT) is a great way to boost your metabolism and build muscle. This HIIT DIY will work multiple planes of motion, and multiple muscle groups. All you need is a mat an jumprope. Have a BLAST! :) Coach M

Gumsaba DIY Boot Camp – HIIT (High Intensity Interval Training)

Equipment: Jumprope, Mat

Part 1: Warm up with 5 minutes of rhythmic cardio

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Part 2: ROM (Range of Motion)

5 Inchworm Push Ups

10 Sampson Stretches

15 Glute Bridge Hip Extensions

20 Hi Knees 

10Y each way: Side Shuffle, Carioca, Butt Kickers, Bounding

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Part 3: Set a timer for 20 seconds of work and 10 seconds of rest, 

30 rounds total (it will end up being 15 minutes including breaks)

Repeat this 10 movement set 3 times. 

Body weight squat

Alternating Lateral Lunges 

Hi Plank Knee Tucks

Low Plank


Push Ups 

Plank Jacks

Single Leg Alternating V Ups 


Wall Sit

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Part 4: Perform 3-4 rounds without breaks

8e Sprinter Starts

8 Burpees

8e Side Plank Rotations

8e V Crunches

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Part 5: Cool Down Jog & Stretch: 

Hamstring – Half Split R

Pigeon Pose R


Prone Chest Stretch R


Crescent Moon Stretch R