HIIT Workouts

7 Minute Ab Blast

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Try this quick 7 minute Ab Blast to tone your stomach…

20 seconds CRUNCHES
20 seconds BICYCLE ABS
20 seconds V-SIT
20 seconds PLANK
20 seconds SQUIRMS
20 seconds ISOMETRIC LEG RAISE

30 seconds rest

20 seconds CRUNCHES
20 seconds BICYCLE ABS
20 seconds V-SIT
20 seconds PLANK
20 seconds SQUIRMS
20 seconds ISOMETRIC LEG RAISE

30 seconds rest

20 seconds CRUNCHES
20 seconds BICYCLE ABS
20 seconds V-SIT
20 seconds PLANK
20 seconds SQUIRMS
20 seconds ISOMETRIC LEG RAISE

Workout Finished!







Sunderland Echo Workout. 15/6/17 – 20 second Ab HIIT

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My latest workout for Sunderland Echo readers is designed to work your ab muscles.

The aim is to complete 20 seconds of each exercise without rest. Focus on tensing your abs during every exercise. You should feel that muscle burn during the first round.

20 seconds CRUNCHES
20 seconds BICYCLE ABS
20 seconds SQUIRMS
20 seconds LEG RAISES
20 seconds STRAIGHT LEG SIT UPS
20 seconds JACK KNIVES

REST FOR 60 SECONDS.

Try to complete 5 or 6 rounds in total.

Enjoy!

 







Sunderland Echo Workout 7/6/17 – Medicine Ball

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I thought I’d mix things up a little bit this week and introduce some equipment to the workouts. You will need a medicine ball or a heavy object (like a door stop).

Using the weight adds a little bit of extra resistance to challenge your muscles, and it will help build up your core strength.

The aim is to perform 20 repetitions of the 5 exercises without rest.

20 SQUAT SWINGS
20 PRESS UPS
20 V-SITS
20 LUNGE SWINGS
20 BURPEES

Once you’ve complete the 5 exercises, take a break for 1-2 minutes and then another 2 rounds.







Sunderland Echo Workout 31/5/17 – 60/20

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There’s only 4 exercises in this week’s Sunderland Echo workout, but they are big exercises that target all parts of the body.

Give this a go…

60 seconds SUPERMAN BURPEES
20 seconds rest
60 seconds 2 SQUAT JUMPS, JOG BACKWARDS
20 seconds rest
60 seconds WALKOUT JUMPS
20 seconds rest
60 seconds 2 SQUAT JUMPS & 2 JUMPING LUNGES

rest for 60 seconds.

Then repeat another 3 rounds so that you complete 4 rounds in total.

Enjoy!







Sunderland Echo Workout 24/5/17 – The 300 Workout

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The 300 Workout.

This week’s workout is split into 3 parts – 3 rounds of 300 seconds.

Round 1 (legs and bum):

30 seconds SQUAT KICKS
30 seconds LUNGES
30 seconds SQUAT KICKS
30 seconds LUNGES
30 seconds SQUAT KICKS
30 seconds LUNGES
30 seconds SQUAT KICKS
30 seconds LUNGES
30 seconds SQUAT KICKS
30 seconds LUNGES

60 seconds rest

Round 2 (upper body and abs):

30 seconds PRESS UPS
30 seconds BICYCLE ABS
30 seconds PRESS UPS
30 seconds BICYCLE ABS
30 seconds PRESS UPS
30 seconds BICYCLE ABS
30 seconds PRESS UPS
30 seconds BICYCLE ABS
30 seconds PRESS UPS
30 seconds BICYCLE ABS

60 seconds rest

Round 3 (cardio):

30 seconds SIDE STEP THRUSTS
30 seconds 2 SQUAT LEAPS & BACKWARDS JOG
30 seconds SIDE STEP THRUSTS
30 seconds 2 SQUAT LEAPS & BACKWARDS JOG
30 seconds SIDE STEP THRUSTS
30 seconds 2 SQUAT LEAPS & BACKWARDS JOG
30 seconds SIDE STEP THRUSTS
30 seconds 2 SQUAT LEAPS & BACKWARDS JOG
30 seconds SIDE STEP THRUSTS
30 seconds 2 SQUAT LEAPS & BACKWARDS JOG

Workout complete!







Sunderland Echo Workout 17/5/17 – Up In 3’s

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Up In 3’s Workout.

There’s only 3 exercises in this workout, but they target nearly every part of your body. Legs, bum, arms, shoulders, chest, abs and core.

To start with, complete 3 repetitions of each exercise.

3 BURPEES

3 WALKOUTS

3 PRESS UPS

Then rest for 30 seconds.

Then complete 6 repetitions of each exercise. Rest for 30 seconds. Then complete 9 repetitions of each, and so on. The aim is to get up to and complete 21 repetitions.

 







Sunderland Echo Workout 10/5/17 – The 777 Workout

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The 777 Workout

The aim of this workout is to complete 7 repetitions of the 7 exercises below, and complete 7 rounds. The workout targets all parts of your body, from head to toe.

7 SQUAT JUMPS

7 PRESS UPS

7 WALKOUTS

7 SIDE STEPS

7 SIT UPS

7 SQUAT JACKS

7 BURPEES

 

60 seconds rest

(advanced fitness levels rest for only 30 seconds)

 

Repeat another 6 rounds so that you complete 7 rounds in total.







Sunderland Echo Workout 3/5/17

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The aim of this workout is to work for 10 minutes without rest.

However, take a rest if you need it. Make a note of how long you have been working, then next time you try this workout make sure you beat your time.

Complete the 3 exercises continuously without rest.

10 SQUATS
10 PRESS UPS
10 LEG RAISES

If you complete the workout and still have energy left, have a rest for 1 minute and complete another round of 10 minutes work.







Sunderland Echo Workout 26/4/17

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This weeks HIIIT workout is split into two parts. The first part is for your lower body (legs and bum), and the second half is for your upper body (arms, chest, shoulders and core).

 

Round 1 (lower body):

 

The aim is to complete all 8 exercises for 20 seconds each without rest in between them.

 

20 seconds SQUATS

20 seconds SQUAT KICKS

20 seconds SQUAT JACKS

20 seconds ISOMETRIC SQUAT

20 seconds LUNGES

20 seconds REVERSE LUNGES

20 seconds LATERAL SQUAT JUMPS

20 seconds SPEED SKATERS

 

Rest for 1 minute.

 

Round 2 (upper body):

 

20 seconds PRESS UPS

20 seconds PLANK

20 seconds NARROW PRESS UPS

20 seconds T-PLANK

20 seconds PLANK GET UPS

20 seconds REVERSE CROSSOVERS

20 seconds TRICEP DIPS

20 seconds 1 ARM PLANK

 

Rest for 1 minute.

 

Aim to do this twice, so that you complete two lower body rounds and two upper body rounds.

 

 







Sunderland Echo Workout 19/4/17 – BURPEE CHALLENGE

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Today’s workout is simple. There’s only one exercise and it only take 5 minutes to complete. But, it targets all parts of your body. Legs, bum, core, and upper body.

 

Your aim is to work for five minutes, completing 8 BURPEES as quickly as possible at 30 second intervals.

 

For example, start the clock, perform 8 BURPEES as quickly as possible. If you complete them in 20 seconds, you get 10 seconds rest before your next set.

 

Complete 10 sets in total.

 

So overall, you will perform 80 burpees in 5 minutes.

 

It’s important that you get the technique correct so go to www.eastcoast-fitness.com/blog for a demonstration. There’s also a demo of a beginners burpee in case you find them too difficult.







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