Holiday HIIT Workout

Holiday HIIT Workout

Last month, we created our first at-home workout. To follow-up that workout, we’re pumped to share our Holiday HIIT Workout — it’s a HIIT workout that you can do whenever, wherever and it’s perfect for the busy holiday season!

Note: Prior to starting any workout regimen, please consult with your physician to determine your health status and ability.

Before we jump (pun intended! HA) into the workout, let’s give you a brief overview of what a HIIT workout is and why it can be such a great workout.

What is HIIT?

HIIT stands for High-Intensity Interval Training. Essentially, it’s interval training where an exercise is executed during a short period, followed by a period of rest. Then, the exercise continues in the same short intense bursts followed by a rest period cycle. Each exercise should be executed to virtually maximum potential/effect. Hints the “high-intensity” part of the name.

Why HIIT?

Traditionally, HIIT workouts have been designed to increase athletic performance. In the purest form of a HIIT workout, the workload to recovery ratio is 1:2 (or even 1:3). Meaning for every work interval, the recovery interval is twice as long. Why? It’s to allow for maximum recovery so that each work session can be completed at (virtually) 100% effort.

What Else?

Over the last few years, another workout style has evolved called High-Volume Interval Training (HVIT). As the name suggests, it’s fairly similar in nature to HIIT and is commonly referred to as HIIT, too. With HVIT, there are three major differences. First, the recovery intervals are reduced. The logic behind this alteration is the perception of increased caloric burn. Second, the goal changes from performance to endurance and anaerobic capacity. Lastly, it’s said that while the after burn (EPOC) from a HIIT workout is actually greater, more calories are burned during a HVIT workout.

For us, there is no right or wrong between HIIT and HVIT– they can complement each other well. It’s all about your short, mid and long-term goals.

Interested in learning even more about the differences in each style of workout? Check out this AMAZING article posted by the National Academy of Sports Medicine (NASM).

The Workout

For this workout, we’ve devised a two-circuit system that can give you the best benefits (see above) of each HIIT and HVIT style. Complete each exercise for 30 seconds, then rest for 45 seconds. Once you have completed circuit #1 three times, move to circuit #2. Again, complete each exercise for 30 seconds, then rest for 45 seconds. Complete circuit #2 three times as well. It will look like this:

Circuit #1

Butt Kicks – 30 seconds
Rest – 45 seconds
Squat Jumps – 30 seconds
Rest – 45 seconds
Plank Jacks – 30 seconds
Rest – 45 seconds
High Knees– 30 seconds
Rest – 45 seconds


Complete this circuit
three times. After the third circuit, rest for THREE MINUTES.

Circuit #2

Skaters – 30 seconds
Rest – 45 seconds
Jump Rope – 30 seconds
Rest – 45 seconds
Froggers – 30 seconds
Rest – 45 seconds
Split Jumps– 30 seconds
Rest – 45 seconds


Complete this circuit
three times. After the third round, cool down and stretch.

The Exercises

Let’s face it, everyone calls exercises something different. So, we wanted to give you a quick overview for each exercise. Here you go!

Butt Kicks

While standing, bend your right knee, sending your heel to the edge of your seat (glutes). Next, simultaneously bring your right foot back to the ground while bringing your left heel to the edge of your backside. Continue to switch sides for the duration of the 30 seconds.

Feeling crunched for time this holiday season? Still want to get in a great workout? Try out this HIIT workout that can be done in 30 minutes!

Squat Jumps

Stand with your feet slightly wider than your shoulders. Send your seat (backside) backwards like you’re sitting in chair (a squatting position). When you reach parallel to the ground, jump by exploding through your legs. Quickly return to the squatting position and repeat. When squatting, be sure that your knees do not go past your toes. We like to touch the ground as pictured below.

Feeling crunched for time this holiday season? Still want to get in a great workout? Try out this HIIT workout that can be done in 30 minutes!Feeling crunched for time this holiday season? Still want to get in a great workout? Try out this HIIT workout that can be done in 30 minutes!

Plank Jacks

Start in a plank position with your shoulders directly over your wrists. Engaging your core, quickly pop both feet out 3-4 inches in the opposite directions (your right foot extends more to the right and your left foot extends more to the left). Pop your feet back together resume the stand plank position. Continue at a high speed.

Feeling crunched for time this holiday season? Still want to get in a great workout? Try out this HIIT workout that can be done in 30 minutes!Feeling crunched for time this holiday season? Still want to get in a great workout? Try out this HIIT workout that can be done in 30 minutes!

High Knees

Start standing straight up. Bring your right knee up about half-way to your chest so that it is parallel to the ground. With speed, release your right foot back to the ground, bringing your left knee halfway to your chest so that it’s parallel to the ground. Repeat as quickly as possible.

Feeling crunched for time this holiday season? Still want to get in a great workout? Try out this HIIT workout that can be done in 30 minutes!

Skaters

While standing, shift your weight to your right foot. Bring your left foot behind your right leg. It should “land” lightly at an approximately 45 degree angle from your body– similar angle to a curtsey. Only your toes should tap the ground. Quickly shift into the same position on the opposite side. Continue back and forth just as if you were speed skating. Use your arms to propel your momentum as pictured.

Feeling crunched for time this holiday season? Still want to get in a great workout? Try out this HIIT workout that can be done in 30 minutes!

Jump Rope

While standing, place your arms out to the side like you are holding an invisible jump rope. Push through your calves and feet to jump off the ground an inch or two. Circle your forearms and wrists to mimic the movement of a rope in your hands.

Feeling crunched for time this holiday season? Still want to get in a great workout? Try out this HIIT workout that can be done in 30 minutes!

Froggers

Start in a plank. Quickly bring your feet in close to your wrists. Lower your seat and bring your hands off the ground (pictured). You will notice that you kind of look like frog (hints the name!). Return to the plank position and start again.

Feeling crunched for time this holiday season? Still want to get in a great workout? Try out this HIIT workout that can be done in 30 minutes!Feeling crunched for time this holiday season? Still want to get in a great workout? Try out this HIIT workout that can be done in 30 minutes!Feeling crunched for time this holiday season? Still want to get in a great workout? Try out this HIIT workout that can be done in 30 minutes!

Split Jumps

Start in a split squat; your right foot should be forward with your left foot back. Lower your seat/hips to sit into the squat. Both legs should almost form a 90 degree angle. Be sure that your front knee does not pass your toes. Once you are in the split squat position, jump straight into the air. Switch your feet while at the top and land back in a split squat. Your left leg should now be in front. Continue alternating legs.

xoxo,

Kell and Kels


Related Posts

Resistance Band Workout

Resistance Band Workout

Lower Body Resistance Band Workout You guys loved our At-Home Workout and HIIT Workout, so we’ve gotten several requests to create another. Great news — your wish is our command! 🙂 Of course, we want to keep it simple and make sure that virtually everyone […]

30-Minute Treadmill Workout

30-Minute Treadmill Workout

Pyramid Treadmill Workout Note: Prior to starting any workout regimen, please consult with your physician to determine your health status and ability. Last week’s seemingly constant, cold rain kept us cooped-up and indoors. Most importantly, it kept us away from one of our favorite workouts […]