Free high intensity workout programs

To modify, drop to knees. Sit on the floor, with heels touching the floor or lifted more advanced and hands at your chest. Twist from side to side. Lower body into a squat, and place hands on the floor directly in front of feet. Jump feet back with only one foot touching the floor, and lower body to the ground. Bring feet back to hands, then jump into the air on that same foot without letting the other touch the ground. Go directly into the next rep without touching down.

Repeat for 30 seconds on each side. BTW, this is the right way to do burpees. Lying on stomach, lift legs and arms off the floor, arms reaching straight in front. Squeeze back and glutes to keep legs up. In this part of the HIIT workout at home, step left leg out to side for a lateral lunge, keeping right leg straight. Bring left leg up to a degree angle and hop on right leg. Repeat on each side.

Lie on back with arms straight overhead. Crunch legs into your chest while lifting back off the floor. Quickly drive each knee into chest one at a time as if running.

Hop feet out wider than hip-width, and then hop back to the starting position. Keep abs tight and don't allow butt to pop up above the height of shoulders for an at-home HIIT workout routine that hurts so good. From standing position, drop hands to the floor and kick feet back to be in plank position.

Beginner: Marching. Simply march one leg at a time, bringing the knee up towards your chest and pressing your arms up towards the ceiling. This is a low-impact way to get your heart rate up. Stand with your feet as wide as your shoulders, toes pointing forward. Press down through your heels and then stand back up. Repeat this 10x.

Advanced: Jump squat. Instead of pressing back up to a standing position at the end of each squat, add in a jump. When you land, softly bend your knees and then sit back into the squat. Repeat 10x. Start on your hands and knees, with your hands directly underneath your shoulders. Pull your naval in towards your spine and then tuck your toes under, pushing back into a plank position.

Look two inches in front of you and bend your elbows out to the sides to lower down into a push up, then press back up. Beginner: Push ups on knees. Perform the same exercise except lower down onto your knees. Make sure your knees are slightly behind your hips not directly underneath them , so that your body is in a straight line from your head to your knees. Advanced: Burpee.

From the push up position, perform a push up and then jump forward in between your hands. Jump up into a high jump, then jump back into a plank position. Lying on the ground, pull your naval in towards your spine and lift your legs straight up to the ceiling.

Lower the legs down a few inches or halfway down towards the ground, and bring them back up to the starting position. Keep your low back pressing into the ground for the duration of this exercise. Beginner: Use bent knees.

Lying on your back, bend your knees so that your legs are in a table top position. Keeping your knees bent, lower the legs down towards the ground, and then bring them back up to the starting position. Start on hands and knees and then press up into a plank position. Reach forward through the crown of your head and reach back through your heels while pulling your abs up and in.

Hold this for 20 seconds. Beginner: Plank on your knees. Modify plank by lowering down onto your knees from plank, and holding for 20 seconds. This circuit is comprised of exercises that keep you moving laterally, side to side, and focus on the right and left sides of the body. Standing up, jump to the right, landing on the right foot and using your abs to pull your left knee up, engaging the obliques. VirtualDJ Avast Free Security.

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