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 KneesÂ
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,Â
30 rounds total (it will end up being 15 minutes including breaks)
Repeat this 10 movement set 3 times.Â
Body weight squat
Alternating Lateral LungesÂ
Hi Plank Knee Tucks
Low Plank
Skaters
Push UpsÂ
Plank Jacks
Single Leg Alternating V UpsÂ
Jumprope
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:Â
Hamstring – Half Split R
L
Pigeon Pose R
L
Prone Chest Stretch R
L
Crescent Moon Stretch R
L