Catch Me if You Can HIIT Workout

Jan
2013
12

posted by on Daily Workouts - 10-15 minutes

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This 12 minute HIIT workout is made up of 8 fun fast and dynamic exercises. The object is to go through each one doing as many reps as you can in the work period, just taking 10 seconds between each one to write down your reps. Go through each of the exercises 2 times. Go as fast as you can and do as many reps as you can but always keep in mind that form is more important than speed. The cardio will get your heart rate up and make this workout a great fat blaster. Keeping track of your reps not only gives you incentive to push hard and do as many as you can, but also if you do this workout again you can measure your progress against these numbers. It’s always amazing to see how quickly your strength increases and progress improves when you consistently do these bodyweight exercises. 

 

Catch Me if You Can HIIT Workout

Workout Breakdown

This workout is 12 minutes of interval training.

Set your timer for 16 rounds of 10 seconds rest and 35 seconds work and go through the following 8 exercises twice:

Lateral Side Lunge Touchdown
Mountain Climbers
Bicycle Crunches
Side to Side Squats
3 Point Plank Jumps
Alternating Side Crunches
Pulsing Snowboarder
Standing One Leg Toe Touch

 

Workout on Video

 

Exercise Descriptions

Lateral Side Lunge Touchdown

 

From standing position step right foot further out to the right side and do a side lunge, the right (outer) leg is bent and your left leg stays straight, and touch down to the corner of the right side of your mat, then come back to center and hop out in opposite direction to the left, do a side lunge with the left leg and reach down to touch the left side of your mat. Moving quickly, return to center and to the right again into a side lunge, and continue alternating sides and touching down to the opposite corner of mat for each rep.

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Mountain Climbers

 

Get into high plank (push up) position, then bring one leg in towards chest, bending knee and with foot on ground; this is your start position. Simultaneously jump the bent forward leg back and the back leg forward alternating and jumping legs back and forth while keeping torso of body as straight as possible while performing these movements. Each time a leg jumps forward counts as one rep.

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Bicycle Crunches

 

Lie on mat with hands behind head, rotate to the left as you bring in the left knee, while bringing in the right elbow towards it, then switch sides rotating to the right and bringing in the right knee and the left elbow to meet it, as the left leg straightens out, continue alternating sides

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Side to Side Squats

 

Start standing with legs together, then take a step out to the right and squat down and then step back to start position and repeat on other side; step out on left side, squat and return. Continue alternating sides with each rep.

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3 Point Plank Jumps

 

Start in high plank position and jump both legs together at once to one side, just below one hand, and then back, next jump both legs to opposite side close to same side hand and back, 3rd point jump is same as a ½ burpee, jumping both feet forward and then back. 

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Alternating Side Crunches

 

Lie halfway between being on your back and on your side, use the forearm of your bottom arm for support and have knees slightly bent. Crunch lifting your torso up and bringing your knees in towards torso, then go back to start position and roll over to opposite side and do a side crunch, roll back to start position and do a crunch, then repeat alternating doing crunches on left and right sides. Each crunch is 1 rep.

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Pulsing Snowboarder

 

Start standing on the ground or on your mat, just above the center of it with your legs staggered, one leg up higher than the other and in a wide leg stance turned a little to the side, squat down and touch the ground, pulse in this position and then jump switching legs so that the behind one is forward and the forward foot back and touch down and pulse again, then jump back to start position and continue doing these movements alternating jumping and squatting, alternating facing to the right and left sides for each rep. 

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Standing One Leg Toe Touch

 

Start in standing position and raise arms up over your head with arms straight and hands together, lift one leg up keeping leg straight so that it is parallel to the ground and reach down both arms, keeping them straight, contacting abs and touch toes with fingertips. Then bring your arms back up overhead and leg back to ground. Repeat with the other leg and then continue alternating legs for each rep.

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Have a great workout!

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