H.I.I.T.

Workout
HIIT is high-intensity inte al training. T this HIIT workout
to develop lean muscle, burn body fat, and to help make
your hea and lungs healthier.
PREP TIME ACTIVE TIME TOTAL TIME
5 minutes 45 minutes 50 minutes
DIFFICULTY ESTIMATED COST
Intermediate-Level Free
Materials
(minimal)
Tools
Resistance band, TRX straps, and weighted ball.
Instructions
Do these exercises consecutively, for 40 seconds each (with a 10-second rest between each
exercise).
Once you've completed the entire circuit, take a rest, before repeating the entire circuit from
the beginning.
. Hanging Knee Raises
. Staggered Arm Torque Push Ups
. Chin Ups
. Rocky Balboa Walking Duck Squats
. One-Legged Side Jumps
. Band Curls
. Alternating Low and High Rows
. One-Legged Hanging Lifts
. Ball Toss with Modi ed Push-Up
end circuit with a one-minute light jog
Notes
Rest period after a completed circuit:
 4 minutes for beginners;
3 minutes for intermediate-level athletes;
2 minutes for advanced.
How many circuits to complete:
For beginners and intermediates, do the entire circuit 3 times through.
For advanced-level athletes, complete 4 circuits.
Use a timer on your phone, otherwise your rest periods will probably end up being too long.
© Dane Findley
PROJECT TYPE: Full-Body Fitness Training / CATEGORY: Evidence-Based Fitness
https://ove iftyand t.com/hiit-outdoor-park-workout-ideas/

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