Jump for Joy with This Leap Year HIIT Workout

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This quick workout takes less than 20 minutes and can be done almost anywhere. You’ve got two goals: Maximize your calorie burn, Train your fitness for more intensity, High Intensity Interval Training (HIIT) maximizes your calorie burn by keeping your heart rate high enough during the workout that your body burns calories long after you’re done exercising.

This workout pushes your upper body, lower body and core with high intensity so you get the benefits of high-performing cardio with an all-over body benefit that’ll make you jump for joy.

1. Air Squats

Start with your feet shoulder width apart, toes facing forward or slightly turned out.  Make sure that your core is braced, chest up, eyes forward. Start by lowering your butt to knee height (or below if comfortable), your knees should track over toes. Drive through your feet to return to standing position.

The goal: Perform the move for 30 seconds, and then rest for 15 seconds.

2. Push-ups

Start with your hands on the floor outsides of your chest, fingers forward, elbows inward to 45 degrees. Your feet should be hip width apart, core tight, and be sure to squeeze your glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Begin to lower your chest to floor, and then push through your hands to lift your upper body back to starting position.

The goal: Perform the move for 30 seconds, and then rest for 15 seconds

3. Mountain Climbers

Start with your hands on the floor, stacked under elbows and shoulders, fingers forward. Your feet should be hip width apart, core tight, squeeze glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Alternate driving one knee in towards your chest at a time, extending that same leg, and then switching to the other side and repeating.

The goal: Perform the move for 30 seconds, rest for 15 seconds.

Prioritizing frequent, intense workouts while neglecting rest days can not only lead to diminishing performance returns with your fitness, but can also leave you open to injury, fatigue, or burnout, as SELF recently reported.

The more intense the workout, the more important the warm-up is. It’s kind of like prepping your nervous system as well. If your body is not ready for that work, the outcome could be injury, or your performance can suffer.

Limit your HIIT to one or two workouts a week, and make sure you’re balancing them with plenty of easy workouts—as well as at least one straight recovery day per week.

年是阿富汗战争爆发20周年

Welcome to WordPress. This is your first post. Edit or delete it, then start writing!   4月14日,美利坚合众国宣布将从今年5月1日至9月11日撤出在阿富汗的所有驻军。同日,北约也表示将与白宫军方协调,开始撤军。 2021年是阿富汗战争爆发20周年。实际上,从苏联入侵这个可怜的国家的1979年12月24日至今,这里的冲突一直都在持续。 北约和美国的计划是什么?阿富汗局势未来又将如何变化呢? 关于美国宣布撤军的最后期限,阿富汗总统阿什拉夫·加尼说,阿富汗政府尊重美国政府在商定的日期之前撤军的决定。 来自美联社的消息称,5月1日之前驻扎在阿富汗的美军有2500名,远低于2011年高峰时的11万(2002-2020驻阿富汗美军数量变化见下图)。