High-Intensity Interval Training Workout For Legs, Ass And Abs - Kaldzar
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High-Intensity Interval Training Workout For Legs, Ass And Abs

HIIT Workout

High-Intensity Interval Training Workout For Legs, Ass And Abs

The philosophy of this workout routine is High-Intensity Interval Training (HIIT). HIIT workouts allow you to get a lot of work done without a major time commitment. Simply alternate periods of all-out effort (high intensity) with periods of rest and recovery. Since the body will not be prepared for the frequent changes in intensity level, the chances of adaptation are decreased. This will result in changes in heart rate, body temperature, and breathing patterns.

The only things you will need for this workout is space and a clock. Additionally, it can be done inside or outside. I’ve laid out nine bodyweight exercises for you to perform, with 40 seconds of work and 20 seconds of rest.

**TIP: During your 20 second rest periods, take deep breaths and keep lightly moving. This will help you transition to the next movement and keep you mentally ready to go.

Perform this cycle twice, doing the exercises in the reverse order the second time around.

10 Mins Dynamic Stretch

High-Intensity Interval Training
Circuit: x 2 Rounds
*40sec work (as many reps as possible), 20 sec rest
Forward Lunges
Bodyweight Squat
Mountain Climbers
High Kicks
Plank Hold
Glute Bridges

30 min: Incline Walk

Cool Down Stretch

To understand more about rest timings, read our post on rest intervals.

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Hana Zarour

Movement Specialist; Specialist in Sports Nutrition, Exercise Therapy, Weightlifting Performance Coach.

I get most excited when working on projects and challenges that stimulate growth and thinking.

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