HIIT Move
| Step 1
Begin standing with your legs shoulder-width apart.
| Step 2
Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Your elbows should be bent.
| Step 3
From this position, press up like you’re doing a push-up and push your hips up.
| Step 4
Jump your feet under your hips and stand.
| Step 5
Finish the movement by jumping in the air and bringing your hands over your head.
| Step 6
Repeat for prescribed number of repetitions.
| Step 1
Begin in a lunge stance position with one foot forward with the knee bent, and the rear knee nearly touching the ground.
| Step 2
Ensure that the front knee is over the midline of the foot. Extending through both legs, jump as high as possible, swinging your arms to gain lift.
| Step 3
While jumping as high as you can, switch the position of your legs, moving your front leg to the back and the rear leg to the front.
| Step 4
As you land, absorb the impact through the legs by landing firmly in the lunge position, and repeat.
| STEP 1
Position a box a couple feet in front of you. Make sure it is securely placed.
| STEP 2
Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
| STEP 3
Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
| STEP 4
Step down and return to the starting position.
| STEP 1
Position a box a couple feet in front of you. Make sure it is securely placed.
| STEP 2
Plant your feet firmly on the ground as you lean forward, extending through the hips and knees to jump up and forward.
| STEP 3
Land on the box with both feet, absorbing the impact by allowing the hips and knees to bend.
| STEP 4
Step down and return to the starting position.
| STEP 1
Begin in a pushup position, with your weight supported by your hands and toes. Flexing the knee and hip, bring one leg until the knee is approximately under the hip. This will be your starting position.
| STEP 2
Explosively reverse the positions of your legs, extending the bent leg until the leg is straight and supported by the toe, and bringing the other foot up with the hip and knee flexed.
| STEP 3
Repeat in an alternating fashion for 20-30 seconds or as instructed.
| STEP 1
For this exercise you will need a heavy rope anchored at its center 15-20 feet away. Start by standing in front of the rope, then take an end in each hand with your arms extended at your side.
| STEP 2
Initiate the movement by rapidly raising one arm to shoulder level as quickly as you can.
| STEP 3
As you let that arm drop to the starting position, raise the opposite side.
| STEP 4
Continue alternating your left and right arms, whipping the ropes up and down as fast as you can.
