Jamie G. Week: On Fitness

Fuss Free 16 min. HIIT workout!

HIIT is the new buzzword (or more accurately, buzz acronym) when it comes to fitness. 

You know that if you’ve seen it in a beauty/fitness magazine then it’s got to be good, 

right (please say no to 2lb. weights, non fat yogurt!)? 

Well for once, they got something right. 

Pushing you to the limits in just a short amount of time, 

High Intensity Interval Training is an efficient and effective way to get in high quality cardio 

and strength training in while not spending hours at the gym. 

In fact, you can easily get in HIIT workouts in the comfort of your own home. 

One of my favorite go to workouts is to use my Tabata Timer app 

(20 seconds of work, 10 seconds rest, 8 rounds each for a total of 4 minutes each round) 

and focus each 4 minutes on a different part of the body. 

Here I lay out a 16 minute full body, no equipment, do anywhere HIIT workout! 

Set 1: Upper Body (20sec. on/10 off x 8)

*Tricep Dips (use bench, chair, coffee table, whatever’s easiest)

   

*Downward Dog Pushups (get into the downward dog position and do push ups, 

bending elbows and getting your head as close to the ground as you can)

   

Alternate each move for 8 rounds.

Set 2: Lower body

* Body weight squats (making sure your hips come down slightly below your knees)

   

* Alternating step back lunges (step back and lunge each leg, make sure 

your front knee doesn’t go over your foot and your back knee 

GENTLY taps the floor/hovers about an inch over the ground)

    

Alternate each move for 8 rounds.

Set 3: Core

*Mountain climbers (keep foot off the ground as you bend your 

leg bringing your knee towards the chest)

      

*Plank foot taps (on your forearms in the plank position, bring one 

 foot out to the side and tap the floor with your toes, bring it back in, and switch legs)

   

Alternate each move for 8 rounds.

Set 4: Full Body/Cardi

*Burpees (with the push up!)

   

*Jump squats (in the squat position, jump off the ground, repeat!)

   

Alternate each move for 8 rounds.

Push yourself as hard as your can during the 20 seconds of work! 

The harder you push, the longer you leave yourself burning calories for the next 24-48 hours! 

Oh, so you think you are all that and a bag of Marshawn Lynch’s Skittles (#gohawks), 

do all four sets twice, for a longer, even more intense workout!

If you need to clarify any exercises, just use the wonders
of YouTube! And download the FREE Tabata Timer on your smartphone or iPad!