You want your glutes to be doing all the work! Squat jacksĪdding two things I love…legs and plyometrics!įorm: This is going to be just like it sounds…jumping jacks with a squat! So when you jump your feet out, come down into a squat with your arms out and then jump back in to finish your jack! Make sure for this interval training at home you are driving your hips back and your knees out. Modification:Modification here is just doing them from your knees! You still want to try and lay yourself all the way down to the floor, though. You want to try and push yourself up all at once rather than your chest and then your hips!! If you are lifting with your chest first and then your hips, that is a tell tale sign that you have poor core engagement. Keeping everything tight, push yourself back up to your hands. These are meant to get us to push up THROUGH that sticking point! Working only 2 inches of the movement is not going to benefit us, we want to push ourselves through the hard part and make sure we are strong through the entire range of motion.įorm: In a pushup position, wrists under shoulders with a tight core and flat back drop down to a pushup and lay yourself onto the floor. Full pushupsĪ lot of us get “stuck” at one point in our pushup which is why we tend to turn around and push back up after we lower ourselves to that point.
Modification:Making things easier just means taking out the tuck jump, or taking out all the jumps! Meaning stepping back into the burpee and stepping back in rather than jumping. Exercise modifications and explanationsĥ plank walk with snap jump High intensity interval training at homeĮxercise modifications and explanations Burpee tuck jumpsĪ very advanced version of the burpee, so prepare yourself!įorm: Just like a normal burpee (hands to the floor, jump feet back into a high plank, jump feet in) and when you jump up, jump and bring your knees up towards your chest for a tuck jump! Again, very advanced! Try to get those knees up as high as you can! Make sure when you are doing in your plank that your core is engaged and you are snapping those knees up and driving through your hips and legs to get power for the tuck jump.High intensity interval training at home.Now, lets kick todays butt with an advanced HIIT workout! Make sure you are moving quickly, but always thinking about proper engagement and form first. It becomes a bad habit when you are only thinking about getting the reps done and not thinking about doing the movements correctly, and that is when injuries occur. Make sure when you are doing these exercises you are thinking about your form. This means it will take the FULL 20 minutes (with rest depending on how quick you are). That means at the top of every minute you will do the exercises and reps given, as fast as you can, and then you rest until the top of the next minute rolls around to go again. We are doing what is called an EMOM, every minute on the minute!
This final workout in the ADVANCED phase is the HIIT workout! 20 minutes and you will be done-zo.Ĭheck out my blog here for the benefits of HIIT training!ĭefinitely only need your bodyweight for this workout. I will still continue to post workouts each week, all from home (or anywhere), but they will just be changing continuously! We are bringing this “intensity levels, at-home, no equipment” workout category to a close with this advanced HIIT workout!
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