High Intensity Interval Training Guide Video

(HIIT) a great video for guide high-intensity interval training. A great way to get in shape, lose fat and slim your waistline fast and efficiently. No need to do boring slow cardio anymore as HIIT is also more effective.

Video Transcript

this is an the fitness blenders hit cardio oops this workout when we stop for the format up and then we go through three separate hit routines that are each a different style and different interval of hit now all the exercise we’re doing today are all body weight difference you’re not going to need any extra equipment so let’s go ahead and serve warm up are you doing this for 30 seconds per exercise our first guys meet or so circles going to get ready and stop yup heading straight for that waste nice big circle turning all the way around back to the center then slowly back around the other direction and get a nice good stretch the left stretching back behind you off to the right down in front rounding the shoulders for before you start coming back around the opposite direction just take your time keep those lungs open nice even breathing all the way around almost done just a few seconds left we’re switching off to a touch plus a twist for this next one and go ahead and switch it dropped down touch those toes and you come up and rotate to the left back down touch those toes rotate up to the right back down again nice slow controlled motions keep those lungs open this is not a quick motion you want to take your time so nice smooth controlled squeeze as you rotate the shoulders left to right or when you’re stretching down to those toes we’ve got a few seconds left just keep it going we’ve got fly Jack’s coming up next switch it out those hands out nice and why those feet nice and wide then snap those feet together as hands come together and find that chest so nice quick motion just like a regular jumping jack but instead of those hands over your head they’re coming in front of your chest just keep the motion going nice even pace start warm yourself up get that heart rate up going to core temperature up to get ready for our first hit routine and again just five seconds left for moving to an oblique rocker next and start up so you put that left elbow down that left knee and rock it twice then move it over to that right elbow right knee just rocking back and forth nice quick motion you want to get a nice tight squeeze that elbow down to that knee getting an oblique to crunch in nice and tight the same time is stretching in the middle just keep the motion going quick but under control and just five seconds left to switch up and out hops and switch it up just drive me up and then out to the side tap that foot them back to the center then do the same thing on the other side just altering back and forth with a nice quick motion just make sure you keep it under control make sure you keep those lungs open and you’re trying to get that heart rate up a little bit higher and trying to warm yourself up remember by the time you’re done with this warm-up you want to be to the point where actually get a pretty good sweat going six next and switch it up bring one foot up opposite hand comes down to the tip of that toe try to stretch it down as far as you can slow kicking motion you don’t want to be out of control and you want to try to keep that leg pretty much as straight as you can there’s a little bit of a bend in that knee that’s okay you want to make it focus on keeping that hamstring nice and tight getting just a little bit of a stretch every single time you reach down five seconds left switches to regular squat nice low squat and switch it those feet about shoulder-width apart me a little bit more throughout those hips down as low as is comfortable the top that range of motion and stretch those shoulders back behind you lift that chest open up get a good stretch on that tour so nice and slow squat right back down again get good full range of motion get those hips as low as you can warm up those knees up one of those hips up trying to really push that range of motion and got just five seconds left this war has done to keep the motion going so I was going to get ready for our first round of it will be doing one round with burpees and one around with walk down push ups and descending ladder we’re doing 15 seconds of rest between each so it’s going to serve the first exercise the burpees go ahead and get ready and start them up we got 50 seconds straight through nice quick motion get those hands down the ground those feet straight back behind you really be careful as you start getting tired to make sure those feet move the same time you don’t want to bring one foot up at a time or if you have to if you just that tired and make sure you all 28 which foot you bring forward first every single time just try to keep it going as quickly as you can try to get as much of a range of motion you can a nice hard just the top every single time or a little over halfway through this first round just keep pushing it and just 10 seconds left keep that motion and strong we’re almost there five seconds left facts are good got 15 second break until we do that again this time a second round is only for 40 seconds hence ready and start up herpes this time for 40 seconds keep those feet quick you won’t be moving as fast as you possibly can get that full jump to the top that range of motion down to a full push-up position the bottom make sure you get those feet moving the same time as best you can now if you hold your breath on this is going to make this exercise much much more difficult to make sure you’re breathing normally the entire time never hold your breath trying to get nice deep full breath every single time you breathe almost done just 10 seconds left to go keep pushing it we’re almost there nice clean motion 5 seconds left max nicely done another 15 seconds rest nice deep breath try to recover as best you can before we start again that’s next round we’re dropping down to 30 seconds for cutting 10 seconds off every single time i got five seconds to go and get ready and stop another round of those burpees now I know you’re probably getting more and more tired with this but just remember every single time every single round it’s a little bit shorter so keep pushing through this as hard as you can one hundred percent all the way through right there keep that form nice and clean moving as quickly as you can making sure you keep it under control you seconds left keep it going just a little bit longer nice clean form and let her relax all right nicely done we have just two more rounds to go the next one is going to be 20 seconds go and get ready for that next round got a few seconds left and start up get those feet moving really nice and quick but keep that form nice and solid is your second last around push through it as hard as you can just have one more short little round after this so make sure you push it as hard as you can you have just a few seconds left keep it going nice and strong three two one and let it relax nicely done we have just one more to go just 10 seconds of work left ready and startup back into repeat this feat out there nice and quick pull back underneath you then stand up and give a good jump every single time just a few seconds left and let it relax nicely done that is your last round of burpees now we get a new torture for me doing walk down push ups starting back over at 50 seconds will be doing the same progression with this one cutting 10 seconds off each round let’s go ahead and get ready and startup walk out with those hands trying to keep those legs relatively straight go out to a full push-up position drop down to one push up and then walk right back up again trying again keep those legs as straight as you possibly can let’s keep going back and forth slowly walking out then slowly walking back up trying to keep those legs nice and straight get a full push-up the bottom make sure you have a nice straight line for your shoulder down to your ankle before you start that push-up motion and you want to make sure you’re really working those shoulders trying to make sure the as you walk up and as you walk out that you’re using an alternating arm every single time to start off with just keep the motion going under control we have just a few seconds left keep pushing through it see how many more push ups you can get done and it’s five seconds left keep that motion going nice and strong and let relax a good job that’s our first round done that means we’re dropping down to 40 seconds for a second round and a rest time is all go ahead and ready and started and nice straight leg walk out with those hands full push-up at the bottom then walk back up to that full standing position before you start again now the quicker you go the more you get out of this so move as quickly as you possibly can but only as long as you control that motion you don’t want that form slide just keep this motion going over and over again keep those lungs open the entire time really making yourself have to work and we are almost done just fine it’s left keep that most going nice and strong enough time to come back up for that push up and let it relax all right good job got another short break then we’re going to move right back into our third round 4 30 seconds as you can see i started to do jogging in place to get that heart rate up to a little bit more give myself a little bit more of a calorie burn out of this feel free to do the same let’s go ahead and get ready for the next round and startup walk out with those hands do that full push-up and slowly back up again now remember if you can’t do a full pushup feel free to drop down to those knees do a push-up off those knees but try to do as many full pushups as you can just keep the motion going smooth and under control but still trying to go as quickly as possible while maintaining that form and we’ve got just a few seconds left keep cranking out you can get at least one more out there walk it out do that push up and let it relax all right we got a little break we’re doing 20 seconds for next round like I’m doing here try if you can to do a little bit of an active recovery so try to keep those feet moving at least jogging in place go ahead and get ready and start up again walk those hands out moving as quickly as you can that form nice and solid remember keep those legs as straight as you possibly can try to get a nice full push-up when you drop out to that push-up position if you can do a full push-up do a full push-up otherwise you can drop onto those knees into a half push-up but try to keep it as clean as you can as quick as you can we’re almost done and let it relax nicely done we have just one more round to go for 10 seconds now is the last exercise and the last round of this portion of the routine so make sure you push it as hard as you can starting here just a few seconds so go ahead and get ready and start up your last one move as quickly as you possibly can keep that form nice and solid we’re almost done already just keep pushing through it a few seconds left and let it relax nicely done all right let’s go and get ready for next round with this one will be doing a little bit different routine is gonna be a pyramid so we start with 10 seconds than 20 30 40 then we’ll work our way back down 30 2010 same kind of thing we start with mountain climbers go through it once and then we do the same thing again with high knees now if you need a little extra rest then feel free to push pause otherwise you can start right back into the second hit round in just a second and go ahead and make your way back and the screen that TV screen will be starting back over again with mountain climbers our first round is 10 seconds long and start them up this is a traditional mountain climbers to keep those hips nice and low and drive those knees as quickly as you can get a few seconds left and let it relax all right that’s your first break right there were moving up to 20 seconds for round number two just a few seconds left around ready and started up drop down keep those hips nice and low drive those knees nice and quick now if you want the harder version every single time you driving me up the foot of that leg you want to keep up off the ground otherwise the easier version you actually let that foot tap every single time you pull it forward but of course the main thing is moving those feet really nice and quick and keep those hips low couple seconds left and let it relax going to stand back up we got another round of rest you can jog in place or if you’re real good for punishment do some jumping jacks for that active rest otherwise just move those feet back and forth got a few seconds left so go ahead and get ready and starting back up we got 30 seconds this time keep those feet moving again same intensity you want to move those feet as quickly as you possibly can really challenge yourself we’ve got 20 seconds left to go so keep it moving and we’re down to 10 seconds left keep them nice dry get up underneath you as much as you can keep those hips nice and low almost done just a few seconds left and let it relax nicely done ok we have our longest interval coming up next it’s me 40 seconds after we’re done with this one we’re starting our way back down got just a few seconds left to start so go ahead and get ready start up those feet moving again like I said this is our longest interval in this exercise but don’t drop the intensity you want to be trying to push just as hard on this one as you would for your 10 second round so keep pushing through it drive those knees as hard as you can barely let those feet tap if you can just keeping those hips nice and low pushing a hundred percent now I got just 20 seconds left which means we’re over halfway now so just keep those feet moving where we’ve done before you know it and just 10 seconds left getting hard by this point I know those legs are tired and those abs and shoulders are tired but keep pushing it we’re almost done and let it relax all right nicely done that is our hardest one finish which means we’re moving back down to 30 seconds for our next round now a few seconds to go ahead and get ready drop back down to that the position drive those knees one at a time try to keep those hips as low as you can drive those knees up underneath your body as much as possible moving as quickly as possible we have just 20 seconds left when we done with this in no time to keep pushing through it pushing a hundred percent and we’re almost done just a few seconds left hold out for just a little bit longer and max all right nicely done we have just two more rounds to go our next is only 20 seconds long these are getting easier and easier so keep with it not just a few seconds till we start so go ahead and get ready up drive those knees underneath you keep those feet up off the ground as best you can those hips nice and low and you’re under 10 seconds already keep those feet moving nice quick motions keep those hips low and literally x nicely done all right we only have one set left to do with this exercise it’s only 10 seconds long and then we’re going to do this whole hit structure one more time with a different exercise all right let’s go to get ready for this last round startup or just 10 seconds long push it as hard as he possibly can really tire yourself out we’ve got five seconds left keep pushing it three two one and let it relax all right nicely done that means we are done with those mountain climbers which means we’re moving on to our next exercise the high knees starting off again at ten seconds ready and started knees up as high as you possibly can I know this hurts like crazy but keep pushing through it drive those knees get them up as high as you possibly can and let it relax are nicely done that’s our first round down we’re moving up to 20 seconds for round number two I know those hip flexors a really nice and tired you can see mine are as well but just keep pushing through it this can be really worth it by the time you’re done just keep focusing on it we’ve got just a few seconds till we start our next round and startup drive those knees get them nice and high or 20 seconds total for this one just keep that pace going as fast as you can barely with those toes touch every single time they drop back down got 10 seconds left almost done just a few seconds left keep driving those knees and let it relax all right good job we’ve got another round coming up this time we’re going for 30 seconds just you second our rest ready and start out those knees is 30 seconds long keep those knees as high as you can remember you want to try to get them at least to hip height you can hire possible just keep those feet pulling right back off the ground as quickly as you can just 10 seconds left keep those feet move open nice quick motions I know those legs are getting tired to keep driving through it we’re almost done 21 and let it relax all right nicely done we’re moving on to our longest around this next one we’re going to 40 seconds you seconds left of just go ahead and get ready and started drive those knees keep going as hard as you can and this is the longest around just don’t think about it keep that one hundred percent effort level going the entire way through this just pound them out barely let that foot touched the ground before yanking it right back up again driving that knee and just 10 seconds left keep pushing through those legs are almost ready to fall off but keep going to get just a few seconds left keep pushing that burn driving those knees and let it relax nicely done you got 15 seconds of rest and then we start our way back down for 30 seconds on our next round and to start about up here in a few seconds to go ahead and get ready and start about drive those knees you only have 30 seconds on this one you need 40 last time you can get through 30 seconds this time keep pushing it 100% push those knees up as high as you possibly can at least hip height higher if you can barely lift that foot touch the ground before you put it right back up and just 10 seconds left keep those knees going driving up nice and high keep pushing through that burn we’re almost done just a few seconds left and let it relax nicely done we have two more rounds ago our next one’s gonna be 20 seconds you’re ready to start again and start them up to those knees only 20 seconds you can get this done no matter how tired those legs are you can do this for 20 seconds drive those knees get up as high as you can barely lift that foot touch before you drive it right back up again now we have just a few seconds left so keep pushing through it one hundred percent the entire time just keep it going driving those knees and let it relax nicely done we have just one round left to go for a measly 10 seconds all right just few seconds before we start that last round let’s go ahead and get ready and start up one just 10 seconds drive those knees get up as high as you can move those feet as fast as you can already well over halfway couple seconds left and let it relax all right very good job as the last one of that routine which means we’re moving on to our next hit routine was going to be a tabata style of 20 seconds on and 10 seconds off twice through so one minute per exercise of 11 total exercises and once we’re done with that we’re done with this routine now if you need a lecture rest before you move into this next round of hit then feel free to hit the pause button otherwise want to start right back into random or three here in just a few more seconds all right go ahead and make your way back in front of that TV screen of the computer screen when we started right back in with seal push-ups are we doing 20 seconds on 10 seconds off go ahead and get ready and start them up from a pike positioning it dropped down with that head swoop that chest down towards the ground then our chest up facing the wall in front of you then slowly reverse it come back up kicking those hips up in the air make sure you keep those legs really nice and straight those knees up off the ground for the hardest version and go ahead and let it relax got 10 second break before we start that one more time through go ahead and ready and startup get that just down our chest up and press it right back the opposite direction just keep the motion going now if you can’t do the full version of this you can do it off of your knees but it makes it much much easier so try to keep those knees off the ground do the full version we’re almost done and let her we move to the next exercise which is me a jumping lunge go ahead and stand up get ready and started up just jumping and forth all saying those legs every single time getting down a nice deep lunge jumping straight up you don’t have to push it real hard trying to get that really high jump but you want to mainly focus on getting those feet to switch back and forth nice and smooth just a few seconds left keep it going nice even pace and let it relax I 10 second break we do that one more time go ahead and get ready startup and it’s quick and also those feet back and forth get a nice deep lunge every single time keep that chest straight up and down moving nice and quick but keeping that motion under control never let your weight shift forward into that front leg make sure you’re switching those feet back and forth nice and quick we’re almost done and let it relax nicely done that’s two down of that exercise which means we’re moving on to the next which is a crossover push up going to get down on the ground easy start with your hands nice and close together for this one and start up just step left to right with those hands coming back to Center with those hands every single time making sure you’re keeping a controlled smooth motion keeping a nice straight line for your shoulder to your ankle now you can do this off your knees if you need to but a little bit awkward from your knees so if you can try to do it from those toes for as long as possible we’re almost done go ahead and let it relax we got one more round of this exercise go ahead and get ready startup those hands enter just walk back and forth left to right one hand at a time get a nice full deep push up every single time that’s okay to let those hips kick up just a little bit as you’re moving back and forth but try to keep that back nice and flat nice straight line from your shoulder to your ankle while you’re actually doing that push-up we’re almost done and let them relax very good that was to that so we’re moving on to the next exercise which should be a side plank plus a toe touch are we starting on the right side first we’re going to come up on that side plank that left hand we have in front of you that left foot is going to come up in front just keep that motion under control don’t kick or swing that leg and you want to make sure you keep that hip up in a static position trying to let that hip start to droop as you start getting for the long and repetitions are almost done just a few seconds left keep it going and let it relax nicely done all right we got one more on this side then we switch sides and go get ready for round number two and start up again I slow motion you want to control the entire time those hips up kicking that leg out in front of you making sure it’s controlled motion extending it out as you reach down with that left hand that left toe got just a few seconds left keep it going really squeeze those hips up there and let it relax nicely done let’s go to switch sides same thing on the opposite side ready and start up on the left side that hip up nice and high bring that right foot forward to that right hand trying to keep that body in a nice straight line from shoulder to angle just keep that motion going again under control nice slow controlled squeeze for with that leg reaching down to that toe trying to let yourself get out of control and just kick it out there and let it relax you got one more in this side go ahead and get ready and start up and bring that right i touch it with that right hand try to keep those hips up nice and high straight lines not shoulders that ankle just hold it as long as you can we only have a few more seconds to go just push through the pain the difficulty of keep those legs up there those hips up there if you want an easier version you can always drop those knees but try to keep up on those feet and let it relax nicely done let’s go and move on to our next exercise which is going to be a supine plank with a toe touch go ahead and get ready and start up those hands and feet those hips up there nice and high it’s also going back and forth left hand right foot right hand left foot just came back and forth crunching up towards that toe its all turning back and forth those hips up nice and high we’re almost done just a few more seconds to go x nicely done we got one more round of that go ahead and get ready bring those hips up and started kick those feet back and forth also decide to make sure you try to keep those hips up off the ground as high as you possibly can the same time is reaching for those toes we’re already halfway done just keep that motion going under control make sure you’re not out of control you’re not letting those legs and arms just swing around and let it relax nicely done let’s go ahead and move on to our next exercise which would be a regular lateral jump go ahead and get ready just jumping left to right keeping those hips as low as you can and know those legs are probably as tired as tired can be but keep that motion going as clean as you can try to stay as low as possible get as wide as possible got just a few seconds left keep pushing through it max nicely done all right we’ve got one more round of these lateral jumps that works which exercises again go ahead ready and started up keep it nice and low make sure you’re trying to jump as hard as you can left to right every single time get that jump as wide as possible I know those legs are tired just keep pushing through it we’ve got just a few more exercise to go and then you’ll be completely done with this routine just five seconds left keep it going the letter max nicely done all right that’s going to move on to our next exercise which is Vito touch squats go ahead and ready and start there’s a really basic motion using a squat down nice and low touch those toes of those hands and stand right back up again you want to make sure you get those hips nice and low so don’t just bend over at waist and touch those toes you want to get those hips down to that knee level not just a few seconds left keep pushing through it nice deep squat and let it relax nicely done are we have another 10 second break we’ve got one more round of this go ahead and get ready start up again nice deep squat reaching down and touch those toes get those hips down as low as is comfortable just focusing on getting a full range of motion trying to touch those toes get those hips down to those knees keeping it an even pace just whatever you do don’t slow down try to keep it nice and even all the way through we have just a few seconds left keep pushing it and let it relax nicely done is going to move on to our next exercise which would be a chilly . so we will be doing that X pattern will be doing alternating directions and make sure you keep track and started up a nice expat are going to cross those four points just keep the motion going really nice and quick barely with those toes touch the ground before you’re jumping again a little over halfway keep it strong keep that pace even a few more seconds to go nice quick motion and let it relax are a good job for me reversing that direction on this next round d and start up same reverse direction nice even pace those feet moving nice and quick barely touching the ground before you’re jumping again pushing yourself one percent the entire time we have just a few more seconds ago so keep pushing it as hard as possible and relax nicely done all right let’s go and move on to our next exercise will be a round of his regular jumping jacks go ahead and get ready startup nice quick motions is a regular jumping jack try to push that heart rate as much as you possibly can really tire yourself out there is one of our last exercise ago so really push through it a hundred percent the entire time got just a few seconds left so keep going nice quick motion and let it relax nicely done okay we have one more round of those jumping jacks ready and start them up nice quick that arm nice and rigid keep that leg nice and rigid snapping those legs in and out bring those arms over your head back down to the thighs nice quick motion the entire time keep those lungs open pushing as hard as you can we’re almost done just a few seconds left keep pushing it relax nicely done moving on to our last exercise of this routine the knee slap jumps and i know this exercise is absolutely brutal but try to do your best and startup bring those knees up as high as you can you don’t want to bring those hands any lower than about hip height you’re trying to jump those knees up to hip height every single time I know these legs are just ridiculously tired by this point and you’re probably not going to have a really nice clean form but do as best you can jump in as hard as you can drive those knees up as high as you can almost done and let it relax very good we got one more round of this and then we’re done with this routine nice deep breath go ahead and get ready and started this is your last round push it as hard as you possibly can you don’t leave anything behind drive those knees up slap those thighs push through it one hundred percent the entire time make sure you are almost dead by the time you’re done with this just keep going keep going keep going got a few seconds left 21 and let it relax nicely done I’m sure that you’re just as tired as I am make sure you get a good cool down and stretch before you completely done but otherwise this workout is complete good job you finished another one of fitness is killer hiit workouts. how high intensity 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