Wednesday, October 5, 2016

30-Minute High Intensity Workout

Today is Wednesday, which means I normally wake up early to teach my HIIT class. High intensity interval training is a great way to burn a lot of calories in a quick amount of time. It's also a great way to wake yourself up when the rest of the world is sleeping. Full disclosure: I slept in today because I  am teaching a 6:00PM class this evening. Why can't I do both?  No excuse, really. But I had an instructor willing to step in, so I decided to share the fun.

I want to share the fun with you, too.

exercise, fitness, HIIT, BOSU workout
High intensity interval workouts are not for everyone. Consult your physician if you're not sure if this format is right for you. And always, always listen to your body and honor what it's telling you while you exercise.

Back to the workout.

Six exercises in one circuit, three times through. Do each exercise for (:45) and rest for (:15) in between. Give yourself a solid minute between each repetition of the circuit. Make sense?

Friendly reminder: You need to warm up and cool down before you start. Important.

exercise, workout, fitness, health, BOSU
Let's break down these exercises.

Pushup to Lunge
I posted a video of this move on my Instagram feed if you'd like to see it in action. It's a relatively simple move that you'll do on your right and left sides separately. Start with a single leg pushup with your left hand on the BOSU and your right foot off the ground. As you complete the pushup, come into a low lunge by bringing your right leg forward.

fitness, exercises, pushups, lunges, BOSU, upper body, lower body, workout
Toe Taps
Here's your high cardio element. Find that tiny circle on the top of your BOSU and aim for it with your toes, essentially marching (hopping?) in place. Keep your arms active:

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Squat with Pull and Clap
Start with your feet slightly wider than your hips, keeping your heels relatively close to the BOSU. Squat down, pulling your elbows behind you while simultaneously engaging your upper back. Stand up strong, squeezing your glutes and clapping your hands in front of you.

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You might not get all the way down to the BOSU and that's perfectly fine. Goals, right?

Plank with Toe Taps
Get yourself into a straight-arm high plank with your toes on the BOSU. Hold the plank while you alternate tapping your feet to the side of the BOSU for the duration of the (:45).

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Legs Up and Over the BOSU
Start with your heels on top of the BOSU. Sit with a straight back, engaging your core to support the spine.  Tap the floor to the left of the BOSU with your heels, then lift your legs up and over to tap on the right. Repeat!

core exercises, workout, BOSU, abs, abdominal muscles
Remember, warm up before you start and cool down when you are finished. These steps are important! They keep you safe, and promote better results. 

Questions? I am always available: tara (at) adailydoseoffit (dot) com.

Question: Do you like high intensity interval training? Tell me why or why not? What is your favorite BOSU exercise?

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