Free Shipping On All Orders Over $75

Shopping Cart

0

Your shopping bag is empty

Go to the shop

POST V-DAY HIIT WORKOUT

By: :Mary Bellavita 0 comments
POST V-DAY HIIT WORKOUT

Mary:

What's going on everyone. I hope you all had an amazing Valentine's day weekend, whatever you decided to do. Today, I wanted to bring you a HIIT workout that was going to burn off all of the calories that we consumed this past weekend. So it's Valentine's day low impact HIIT workout. Low impact is for those of us like me, who have issues with our knees And can't do a lot of jumping, but still want to do things that you can keep your heart rate going. So this is going to be a workout in kind of a circuit style, not quite like a tabata, but instead of doing it for a set amount of time, you're just going to do it for a set number of reps and you're going to do circuits. So it's going to be a total of six movements. I will explain every single movement and demonstrate it for you. And then you're going to do them in rounds. So whatever they're to do, let's get started.

Mary:

Alright. So the very first movement is going to be something called a Speed Skater. And this is actually just to kind of get your heart rate going. I like movements that have a little bit of a jump, kind of a soft jumping Jack. Again, like I said, I don't want to do things that are a lot of harsh jumping, especially because of my knees. I need to do things to have a rather softer landing. So something like a Speed Skater is a great way to start, and it's really simple, but it gets your heart rate going. So what you're going to do is; I'll actually demonstrate it next, but you're going to do this particular movement for a total of 20 reps. It's going to be 10 on either side. So for those of you don't know what a Speed Skater looks like, it looks like this, you start right in the middle and then you'll jump from side to side, like you're skating.

Mary:

And what you'll do with the leg, the non supporting leg is kind of swing it behind yourself. So you kind of just brush it back, brush it back, brush it back. And if you want to use your arms to kind of place them in a certain way, that's completely up to you. It usually just helps. Obviously, when you are skating, it's kind of what it looks like. So that's kind of the idea and is remember it's going to be a soft landing, nothing too harsh. You're not stopping on it, nothing like that. But it is going to be quick enough, so you can start getting your heart rate up and you can keep it going. So again, it'll look like this. Jet from side to side. Soft. Yeah. So again, we're going to do those for 20 reps total; 10 on either side.

Mary:

Okay. So the next movement, without any rest, the idea with this target is to do every single movement without rest. And you'll get your rest at the end of the six movements before you start your next circuit or your next round. So this next movement is going to be squats. Now what I've found with squats personally, and I know that people can use them in a lot of different HIIT workouts, but the good thing about squats, the great thing about squats really is it's more of a full body movement, depending on what you're doing with your arms. Usually a barbell squat is more of a full body, but what I really liked about squats is they really, really do get your heart rate going the most, at least for me, what I've noticed with a lot of my movements that I do when I check my heart rate, I usually feel it beeping, beeping, pumping the most when I'm doing squats.

Mary:

So depending on your knees, you can do whatever position you want.mI personally prefer a Sumo squat, a wider stance with toes slightly turned out more of like a 45 degree angle and down. I prefer a position like that. It's more of a full leg movement versus a standard squat where your feet are about hip with a part that is a little bit more quad centric, quad focused. I like a little bit more turned out the wider you out. The more glutes and hamstrings you use. The more I think she would say in the middle, like Goldilocks, the more in the middle you use, the more full leg you use. So I actually kind of like a position like that.

Mary:

Again, toes slightly turned out and just body weight squats for this particular exercise or this particular circuit. I wouldn't recommend using bands because you're going to go from one movement to the next. So for this particular one again, you're going to go straight from the Speed Skater, right into squats. So you're going to keep your heart rate going. And for this one, you're going to do 20 reps. Okay. 20 reps. However you want, just keep the pace going. It's not going to be pulsing squats. It's not down pulse a couple times and come back up. It's just simple, nice paced body-weight squats.

Mary:

Okay. So the next movement is going to be alternating lunges. I know in previous videos we've done static lunges, where you go into one and just do all of your reps before you switch legs. This one, obviously, but the name alternating, you're going to do one at a time. So you can just keep going. The way I put this particular circuit together, I looked at things that gave me or pushed me a little bit more. So whatever kept my heart rate going. And I noticed that the more I had to keep moving both legs at time, I felt like that was actually the best choice.

Mary:

So alternating lunges, you're going to do a total of 20; 10 on each side. And again, you're just going to keep going, depending on how wide you want to go; it's completely up to you. You can go hip width the part. You can go wide, forward lunches. It's really up to you, whatever your joints, whatever your knees can handle. Again, this is supposed to be low impact, but still enough to keep your heart rate going. That's probably no rest, but for me, I personally like hip width the parts and just straight forward. A little bit too wide might not be so great for your hips or for your knees. So again, 10 on either side.

Mary:

And then we'll go to it.

Mary:

Okay. So the next movement after those alternating lunches is going to be walk out pushups. For those of you who don't know what that is. It's when you start in a position, you're just standing upright, you bend forward, catch yourself on the ground with your hands, walk yourself out into a pushup or into a plank, and then do a pushup. Walk yourself back in, come back up. And then you're in your starting position all over again. So for this particular movement, this is the only movement in the entire circuits where you can do a range of reps, depending on your own fitness level. Beginners, I want you to do a minimum of 10 reps for this particular movement advanced at least 20. But remember, this is the only movement where you're going to choose your own reps, but here's the clincher. You will have to keep up with that particular rep range for all of the other cycles or circuits that you do for the rest of the workout.

Mary:

So if you choose to do 10 for this particular workout, or you choose to do 15,20, whichever. You need to do that for the rest of the cycles, this is the only movement where you get to choose. The other movements are a set number. Again, this is the only one that is based on your own fitness level. For those of you who are beginners in modification, that is totally acceptable. trust me I'll have to use it myself. I'm not that great with my upper body strength. What you can do in the pushup position. You can go onto your knees for the pushup. As long as you jump back up onto your feet or come back up on two feet quickly and then walk yourself back in and up, you are allowed to go onto your knees. If you can't do a regular military style on your toes and hands push up, that is totally okay. But remember you need to make sure you carry that particular rep range for all of the other circuits.

Mary:

Okay. So for the next movement, it's going to be called a Plank Glute Kickback. So it's a little different, I know I've seen a few different people do it and everyone kind of calls it something a little differently, but the best way I can describe this particular movement, for those of you don't know what it is, you actually will start in a plank, and then you'll raise yourself up into the yoga pose Updog. I'm sorry, Downward Facing Dog. So you'll look like an upside down V, but what you'll do is you're going to kick one of your legs back. So it's just going to, as much as you can, try and keep it in line with your upper body or with your back. So you, from your toes down onto your hands, you wanted to try to make a straight line, that's pretty much the best way I can describe it.

Mary:

So what you'll do is once you're in the plank position, you'll bring your knee in and bring your knee in. And then as you press out, you'll actually look like this, but you'll be obviously down on the ground. Your hands will be on the ground and you'll raise your leg up. So as you bring your leg in, you kind of swing forward and then push yourself back out. So it's a bit of a swinging motion.

Mary:

What I like about this particular movement is you do use quite a bit of shoulder strength while you're holding yourself up in a plank position, but you're using a good amount of core to keep yourselves stable and lower back, as well as, glutes when you're kicking your leg back. So it really is a glute kickback, but because of the position that you're in, it really is in my opinion, a full body movement. So for this movement, you will do a total of 20 reps, 10 on either leg. It's not going to be alternating like the lunges. You're going to do 10 on one leg at a time and then switch legs just because of movement. You can't really switch quickly. It's not really graceful to switch or alternate like that. So 10 on either side and then switch. So for a total of 20.

Mary:

Okay. So for the final movement of the circuit will be a 45 second wall sit. This is the only thing that you'll actually use a timer for. So you have to put it on your watch or you want to put it on your phone or wherever, wherever you want to put a timer? Or if you want to count preferably on a regular timer. But a 45 second wall sit, I'm pretty sure we all know what that is. You simply lean up against the wall, try to keep your legs in a 45 degree angle. I'm sorry, a 90 degree angle. And just sit up against the wall. Try not to support yourself with your hands. Just simply sit and then 45 seconds, then that actually finishes your round or your cycle. You'll wait for a whole minute. You get one full minute of rest and catch your breath from everything you did. You'll start your next cycle, again, over until you do three full rounds of everything. So let's finish off.

Mary:

Alright, guys. So there you have it. A Valentine's day, low impact HIIT workout again, this particular workout that I put together, more of a circuit style. I wanted it to be something that I could absolutely do because of my knees, but something that would also keep my heart rate going. And something that was as full body as I could get without doing a bunch of regular movements, I wanted to actually make it to be movements that incorporated more than just one body part, except for obviously lunges and squats. That's okay. But I really wanted it to be something that was a bit different, but again, catch your heart rate going and no rest. Something simple. I personally, I know I've said this before. I really, really like circuit style workouts. I really do. And depending on if you're using a timer, like it's a body workout or just you're going by the reps for this particular one, I think workouts like that are great.

Mary:

And I like them to be short and efficient. So something like this depends on how long it takes you to do each movement and then three rounds. I really don't think this workout should take you more than twenty-five to 30 minutes. And that's being generous, especially because you're only getting no rest in between each movement, but you're only getting one minute of rest in between each round. So I really like movements or workouts that can kind of keep you going, really efficient, time efficient, and build up that fitness endurance, muscular endurance. I know a lot of us are working on building a lot of that back, including myself. I absolutely am trying to get out workouts and trying to give you workouts that I'm also doing for myself to build back my own fitness because of just the way everything was last year.

Mary:

I really want to focus on making my fitness more and more fun, efficient, and to where I don't have to be in the gym for three hours. I want to make it just enjoyable. I really hope you enjoy the workout like this. Be sure to get yourself a pen and paper to write down all of the movements so you can do it on your own.

Mary:

And let me know how you did once you did the movements. I'm sorry. Once you did the workout, I would really like to know any feedback; you like this. You didn't like that. Please let me know in the comments below, it means a lot to me and I do take your criticism. I do take everything into account. So again, let me know all of your thoughts, please you to give this video a thumbs up. Even if you didn't like it, give it a thumbs up. Anyways. It helps my video to be seen by so many other channels and the support means a lot. So remember to subscribe, join the tribe, hit the notification button when I post any new videos in Evernote. And until next time guys.

Tags :
categories : News