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Printable hiit workout plan. Here s what we re going to be covering i m personally going to show you some of my favorite strength and conditioning hiit workouts that will have you pouring out sweat and blood before the 20 minutes is over. Trello is an organization tool that is perfect for organizing your free workout plan. For each major muscle group after following the hiit 100s protocol on your first exercise you ll do three more sets to failure of the same exercise using your 10 rep max 10rm. With just a click of a mouse you ve got a well constructed fitness plan in your hands.
Edit download download. The elliptical machine can also be used. Sure a spreadsheet will do but i like to use trello. Basically any exercise where you re jumping or pushing yo urself off the ground step 4.
15 20 minutes this is one of the easiest and safest ways to get started. Edit download download. Stationary bike sprints spinning experience level. In today s episode of hiit workouts i m going to be giving you the perfect 20 minute hiit workout plan.
25 hiit workouts workout 1. Want an intense workout you can do just with your bodyweight. Printable workout routines can be a serious ally when you re trying to get in shape. Total body h i i t workout.
This full body hiit workout circuit uses a 2 1 interval ratio which means you ll work at a moderate intensity for 2 minutes and then push your body to its limit for 1 minute. Our 30 minute hiit workout this exercise begins with a five minute warm up followed by four rounds broken up by legs arms abs and cardio. A study from the norwegian university of science and technology in trondheim reported that subjects with metabolic syndrome who followed a 16 week hiit routine lost twice as much of the fat producing enzyme fatty acid synthase as compared to subjects who followed continuous moderate intensity exercise. A stationary bike is a low impact exercise on your joints and almost anyone can perform this exercise.
Fitness blender offers a long list of printable programs all built by professional in the fitness industry. Now you need a platform to build your plan. Each round will focus on different exercises and include one minute of work repeated for five sets finishing with a minute of rest before continuing on to the next round. Create a workout builder with trello.
Of course after doing 10 sets of 10 reps you ll no longer be able to complete 10 full reps with your 10rm weight probably more like five to seven reps. And get the printable poster of this seven minute hiit workout here. Fillable printable free hiit workout plan. 7 minute hiit workout printable poster burn major calories with this 7 minute hiit workout.
Jog in place at full speed for 1 minute.
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