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There is increasing research on the benefits of high intensity interval or intermittent training (HIIT), which involves alternating short periods of intense\n exercise with less intense recovery periods.

\n

Try the following six exercises in a few short burst, high energy rounds, and you will be buzzing for days! They aim to give you a great all-over body\n workout, raise your heart rate and make you feel as if you’ve completed an hour workout in the fraction of the time.

\n

YOUR WORKOUT:

\n
    \n
  • Perform each exercise for 20 seconds, with 10 seconds rest.
  • \n
  • Give each exercise 100% energy, focusing on full range of movement, power and form.
  • \n
  • Repeat this sequence 4 – 5 times.
  • \n
\n

Including a warm up and cool down, your workout will be done and dusted within 20 minutes - and who can’t spare 20 minutes!?

\n

SQUAT/KNEE UP WITH A TWIST

\n

This is a great exercise for increasing power through the legs and is also a great tummy workout. Start as a deep squat

\n

and as you are jumping up, bring one knee up and twist your opposite elbow to

\n

that knee. Then land back in a squat and repeat on the other side. It’s a great

\n

balance challenge too. As many as you can in 20 seconds. Rest for 10 seconds.

\n

OBLIQUE MOUNTAIN CLIMBERS

\n

\n
\n

\n

Start in a plank position on your hands. Try to bring your weight over your hands and run your knees into your opposite elbow, getting a slight twist through\n your torso. Keep your core locked and always land softly on your feet and ankles. Try and keep your neck and shoulders relaxed.

\n

BOUNDING JUMPS

\n

\n
\n

\n

Starting in a deep squat, jump as far forward as you can and land into a squat. Try to land softly and use your arms for momentum as you jump. The deeper\n you start and land in your squat (judging by how your knees feel) the better.

\n

KNEE PUSHUPS

\n

\n
\n

\n

Do these on your hands and knees to really focus on depth with the pushups. Place your hands a little wider than your chest. Keeping your core locked,\n take your chest as close to the floor as you can before pressing yourself back up. Aim to do as many as you can. Breathe in as you go down, out as\n you press back up. Keep your neck relaxed.

\n

SPRINT

\n

\n
\n

\n

Swing your arms, bring your knees up as high as you can and run as fast as you can on the spot. Keep your chest up, look straight ahead and keep your core\n active. Try and keep the same speed (flat out!) for the whole 20 seconds.

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For over 10 years now, Erin has been\nputting people through their paces and\nencouraging them to be the best they\ncan be, while keeping a healthy and\nactive lifestyle – and having fun! She\nspecialises in personal training and\nteaches a vast range of fitness classes\nout of E-Fitness – her vibrant, fun and\nvery welcoming personalised fitness\nstudio in the heart of Cooroy.

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Quick Fit

There is increasing research on the benefits of high intensity interval or intermittent training (HIIT), which involves alternating short periods of intense exercise with less intense recovery periods.

Try the following six exercises in a few short burst, high energy rounds, and you will be buzzing for days! They aim to give you a great all-over body workout, raise your heart rate and make you feel as if you’ve completed an hour workout in the fraction of the time.

YOUR WORKOUT:

  • Perform each exercise for 20 seconds, with 10 seconds rest.
  • Give each exercise 100% energy, focusing on full range of movement, power and form.
  • Repeat this sequence 4 – 5 times.

Including a warm up and cool down, your workout will be done and dusted within 20 minutes - and who can’t spare 20 minutes!?

SQUAT/KNEE UP WITH A TWIST

This is a great exercise for increasing power through the legs and is also a great tummy workout. Start as a deep squat

and as you are jumping up, bring one knee up and twist your opposite elbow to

that knee. Then land back in a squat and repeat on the other side. It’s a great

balance challenge too. As many as you can in 20 seconds. Rest for 10 seconds.

OBLIQUE MOUNTAIN CLIMBERS


Start in a plank position on your hands. Try to bring your weight over your hands and run your knees into your opposite elbow, getting a slight twist through your torso. Keep your core locked and always land softly on your feet and ankles. Try and keep your neck and shoulders relaxed.

BOUNDING JUMPS


Starting in a deep squat, jump as far forward as you can and land into a squat. Try to land softly and use your arms for momentum as you jump. The deeper you start and land in your squat (judging by how your knees feel) the better.

KNEE PUSHUPS


Do these on your hands and knees to really focus on depth with the pushups. Place your hands a little wider than your chest. Keeping your core locked, take your chest as close to the floor as you can before pressing yourself back up. Aim to do as many as you can. Breathe in as you go down, out as you press back up. Keep your neck relaxed.

SPRINT


Swing your arms, bring your knees up as high as you can and run as fast as you can on the spot. Keep your chest up, look straight ahead and keep your core active. Try and keep the same speed (flat out!) for the whole 20 seconds.

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