Are you ready to burn all over?
Join me in welcoming Coach Neesha to the Betty Rocker team. He will perform today’s super fun time-saving exercise designed to shape your body in all suitable places while providing reliable high-intensity interval training (HIIT) aerobics.
Coach Neesha is a NASM certified personal trainer and Betty Rocker team coach Rock your life.
What makes HIIT so great?
Studies have shown that regular HIIT exercise has many important benefits, such as significantly improving your aerobic and anaerobic fitness levels, promoting metabolism and strengthening the cardiovascular system (1).
In addition, HIIT exercises in this format will build enhanced fast-twitch fibers, which are very useful for strength, power, and body fat reduction while maintaining muscle mass (2).
Want to learn more about the value of cardiovascular exercise and how to use it to your advantage? Read this!
This exercise includes squats, planks, etc.-you can use your body weight for all movements anywhere!
Get some water and towels and get ready to sweat!
I did a great exercise today! I like one-time exercise, but it is more effective to make a plan. Accept the 30-day challenge in your life in rock and roll And format an exercise like this into a plan to follow!
Whole body HIIT burn
Click to expand and view all exercise instructions.
Equipment: None
Format: Perform each mover in accordance with the prescribed time and repeat, and repeat 3 rounds.
Circuit
Action 1: Roll up the leg scissors change (0:45)
- Lie on your back with your arms at your sides, your legs straight in the air, and your cores engaged. Activate blueberry spine Gently press the lower back into the cushion.
- Keeping the spine neutral, lift the upper back slightly off the ground and feel the contraction of the abdominal muscles.
- While maintaining the blueberry spine, lower your legs slowly towards the ground as much as possible and maintain this position.
- When you raise the other leg for a flutter kick, lower one leg slightly and then switch legs. Focus on keeping your core involvement.
- MOD: Bend your knees instead of straightening your legs.
Action 2: Jump and squat (0:30)
- Start in a squat position, keep your feet apart and keep a distance from your buttocks, tighten your core, keep your chest tall, and keep your weight on your heels.
- When squatting, push your hips back, keep your chest up, keep your heels high, and follow your toes with your knees.
- Pass through your heels and back chains forcefully, jump up explosively, lightly land on the soles of your feet, return to standing and repeat.
- MOD: By removing the jump or squatting on the chair, the impact of this action is smaller.
Action 3: Knee drive (0:30 on each side)
- Starting with his left foot behind him, his arms were raised above his head.
- Pretend that you are crushing the watermelon between your knees and your hands by pushing your knees up to your chest while touching your elbows down to your knees.
- Repeat on the other leg.
Action 4: Jump and squat pivot (0:30)
- Start in a squat position, keep your feet apart and keep a distance from your buttocks, tighten your core, keep your chest tall, and keep your weight on your heels.
- When squatting, push your hips back, keep your chest up, keep your heels high, and follow your toes with your knees.
- Drive strongly with your heels and back chains to jump explosively. While standing, use your core to rotate to the left, touch the ground lightly, and then turn back to the center to squat down.
- Squat down again and repeat to the right.
- Repeat the specified number of repetitions back and forth.
- MOD: By canceling the jump and lifting the knees one at a time and passing through the body before squatting back, the impact of this action is made smaller. You can also squat on a chair.
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Action 5: Downward Dog Pose to Plank Support (0:45)
- Begin in a high plank position, with the core tightened and shoulders folded over the hands.
- Move away from your hands and move your hips back and upwards toward the ceiling, so that your head and arms are in a line to enter the Downward Dog Pose. (Your weight should be evenly distributed between your palms, and your heels should reach the floor.)
- Switch back to a high plank position, tighten your core muscles and flatten your buttocks.
- MOD: Put your hands on a raised surface (chair, sofa) or perform from a kneeling position.
- Optional: When you press back into your Down Dog Pose, float one leg up so that it aligns with the rest of your body from toe to hand.
Action 6: Side jump and squat (0:30)
- Start in a squat position, keep your feet apart and keep a distance from your buttocks, tighten your core, keep your chest tall, and keep your weight on your heels.
- Lower your hips back and enter a shallow squat.
- When squatting, take your right foot out, then follow with your right hand and repeat until you reach the other end of the mat.
- Perform a jump squat, then return to the other side of the mat and repeat.
- Remember to always squat down.
- MOD: Stand more in your squats, not too low, and remove jumps from your squats.
You shocked that workout! Be sure to register to let Coach Nisha and I know how you are today—— We are very happy to hear from you!
I would love to see you inside Rock your life…
…So I can support you to rock your body and your life!Become stronger and healthier Rockstar community Support you, Home exercise challenge For a healthy body, and Brand new fitness course Keep you motivated every week!
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- Benda, Natalie MM, etc. Al. “The effect of high-intensity interval training and continuous training on physical fitness, cardiovascular function and quality of life in patients with heart failure.” PLOS One. October 2015. The internet. http://journals.plos.org/plosone/article?id=10.1371/journal.pone.0141256
- Boutcher, Stephen H. “High-intensity intermittent exercise and fat loss.” The Journal of Obesity. November 2011. The internet.https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2991639/
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