Workout Routines #2!

Did you try out or enjoy our first workout routine? 😁 We're back for our second series of workouts! 🏃‍♀️🏋️‍♀️

In today's workout, we'll be doing a HIIT circuit for both beginner and advanced levels! 💪💪

What is HIIT?

HIIT stands for High Intensity Interval Workout. The workout is off 😵 and on 😃, and as the name suggests, components of the workout are done in short intense intervals with short breaks in-between ⏰. During the workout, you should use your maximum physical capacity to deprive your muscles of oxygen to reap the full benefits of the workout.

Due to the intense and high demand nature of HIIT, it is an efficient and effective way of cardio exercise to build muscle strength, test your endurance and shed weight quickly. Other benefits of HIIT include the better regulation of your appetite and blood sugars and increases the amount of oxygen your body can take in in a minute.

Let's begin on our workout plan for the day!

BEGINNER LEVEL

Interval: 20 sec per exercise, 40 sec rest

1. Glute Bridges

Glute bridges are beneficial for your glutes, core, lower back and hips. Simply lay on your back with your knees bent. Lift your hips until your torso and knees form a straight line, and hold it there for a few seconds before putting your hips down.

2. Bent Leg Raises

Bent leg raises helps to tone your core and hips. Lay on your back and with your legs suspended, bend your knees in towards your chest and then extend your legs again.

3. Planks

Planks help your core, back and shoulders. Lie down on your stomach and hold yourself up using your forearms, with your body parallel to the floor. Make sure to straighten your back doing planks to prevent back ache due to the wrong form.

4. Burpees

Burpees is a full body exercise used to test your endurance. The following photo explains the steps on the correct form for burpees. The exercise is done at a fast pace and ends with a jump.

5. Arm Circles

Arm circles help in toning the biceps, triceps and upper back muscles. Hold out your arms straight, so that your body forms a T-shape and move your arms in circles. Make sure you keep your arms parallel to the ground and prevent bending your elbows for the correct form.

Repeat the workout for 3 sets and rest!

ADVANCED LEVEL

Advanced level exercises work the same muscles as the beginner level, except with a higher demand.

Interval: 20 sec per exercise, 20 sec rest

1. One Leg Glute Bridges

Lay on your back and extend out one leg. Lift your hips until your extended leg forms a straight line with your body.

2. Leg Raises

Lay on your back with your legs straight together. While keeping your legs straight, lift your legs until your butt is off the floor, and then lower your legs again. When you lower your legs, lift it slightly off the floor to squeeze your core.

3. In & Out Plank

The position for in and out planks is the same as regular planks, except during the plank you are stepping your feet out alternately. Step out your left foot to your left, step your right foot out to the right and then bring your feet back to the centre.

4. Burpees with Tuck Jump

In addition to the burpees from the beginner level, the additional tuck jump will further strengthen your endurance.

5. Arm Circles

Repeat your workout for 3 sets and you're done!

---

Sources

ActiveHealth, n.d. What is HIIT and its benefits?. [Online] Available at: https://www.activehealth.sg/read/physical-activity/what-is-hiit-and-its-benefits