YOUR FIT GUIDE
Just two 15-minute HIIT workouts a week can help you see results fast!
| WEEK2 | |
| WORKOUT 1 | WORKOUT2 |
| ✱ Squat x 30 secs ✱ Alternating lunges x 30 secs Rest x 30 secs ✱ Squat x 30 secs ✱ Alternating side lunges x 1 min Rest x 30 secs ✱ Plié squat x 30 secs Rest x 30 secs ✱ Sprints/fast feet x 30 secs Rest x 30 secs ✱ Squat jump x 30 secs ✱ Mountain climbers x 30 secs Rest x 30 secs ✱ Squat hold x 30 secs REPEAT ABOVE x 1 | ✱ Lateral raise x 30 secs ✱ Bent over wide row x 1 min Rest x 30 secs ✱ Bicep curl to shoulder press x 30 secs ✱ Bent over wide row x 30 secs Rest x 30 secs ✱ Squatting punch x 30 secs ✱ Walking planks x 30 secs Rest x 30 secs ✱ Clapping wall push-ups x 30 secs Rest x 30 secs ✱ Plank hold x 30 secs REPEAT ABOVE x 1 |
| HOW TO DO THE MOVES | |
| WORKOUT 1 | WORKOUT 2 |
| Squat Stand with feet shoulder-width apart. Bend knees and lower bottom towards floor – thighs parallel to ground. Lift hands up in front to maintain balance. Lunge Stand with feet shoulder-width apart. Step right leg forward and bend knees, so both legs are creating a right angle. Switch sides, repeat and keep alternating. Side lunge Stand with feet shoulder-width apart. Step right leg out to side, bend knee, while keeping left leg straight. Switch sides, repeat Plié squat Stand with feet in wide stance, toes pointing out, and sit down into a squat. Squat jump Perform squat.When in lowered position, spring upwards into a jump and land softly back into squat. Repeat. Mountain climbers Form a plank with shoulders above hands and balls of feet on floor. Bring right leg in towards chest. Then as you place right leg back, bring left leg forwards. Keep alternating in a fast motion. Squat hold Perform squat, then stay in squat and hold. | Lateral raise Stand, feet shoulder-width apart. Lift arms out to sides, parallel to floor. Lower and repeat. Bent over wide row Stand with feet shoulderwidth apart and hinge hips forward, so torso is parallel to floor, arms hanging down. Bend elbows and bring hands in towards chest. Lower and repeat. Bicep curl to shoulder press Stand, feet shoulderwidth apart, arms down by sides, palms facing out. Bend elbows and bring forearms in towards chest (so hands are shoulder height). Turn arms out (palms facing forwards) and push arms up to ceiling. Lower and repeat. Squatting punch Perform Squat hold and continually punch out right arm, followed by left. Walking planks Standing, bend over and walk hands forwards into a plank, then walk back to standing. Legs do not move. Clapping wall pushups Stand, feet shoulderwidth apart, a foot away from a wall. Place hands on wall and perform standing push-up. As you push away, clap hands together before repeating move. Plank hold Perform plank – on knees or balls of feet – with shoulders above hands; hold. |
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