How to Crush These Four High-Intensity Workouts
March 5, 2018
By Chiro One Wellness Centers
This March, it’s time to Make Your Move! That’s right; we’re talking about fitness… and a bunch of easy ways you can incorporate it into your life. Today we take a look at high-intensity workouts, like strength training and high intensity interval training (HIIT), as well as some easy moves you can start today without having to jump face-first into the world of barbells and equipment!
2 Types of High-Intensity Fitness
High Intensity Interval Training (HIIT)
- High bursts of activity alternated with longer periods of low-impact activity
- Benefits: Improved cardiovascular health, boosted metabolism
- Recommended: 15-minute sessions, 2-3 days per week
- Using resistance to contract muscles, improve endurance and build strength
- Benefits: Increased longevity, boosted metabolism and calorie-burning
- Recommended: 20-minute sessions, 2-3 days a week
4 Moves That’ll Get You Active
Remember, always start off with some light stretching. Your central nervous system needs the warm up!
Planking (Strength) – Ab and back muscles, traps, rhomboids, deltoids, pecs, glutes, quads Place your hands directly under your shoulders like you would for a pushup! Make sure your toes are stable on the floor, and squeeze your glutes, keeping your head in line with your spine. Don’t look straight down or directly forward; keep your eyes about a foot away from your hands, keeping your spine straight. Start your first session by holding your position for 20 seconds.
Jump Squats (HIIT) – Glutes, hamstrings, abs, quads and calves Before you begin, make sure you’ve found a giving surface to jump on—grass or padded floor. Do NOT jump on concrete or wood; you could stress your knees. Start with your feet slightly wider than shoulder-width apart, and put your hands behind your head with your fingers interlocked. Stand, then drop into a squatting position and snap up into a jump! Land and launch in the squat position, and when in the air, your body should be straight.
Wall Sit (Strength) – Quads, hamstrings To begin, press your spine firmly against a sturdy wall. Slowly walk your feet out, sliding your back down until your hips are in line with your knees, thighs parallel to the floor. Make sure your knees are directly above the ankles. Keep your eyes straight ahead, keeping the line of the body in a solid 90-degree angle. Stay here for 60 seconds a set.
Lunges (HIIT) – Glutes, quads, hamstrings, obliques It all starts with good posture! Keep your upper body straight, shoulders back and relaxed, and look straight forward. While engaging your core, step forward with one leg and lower your hips until both of your knees are bent. Make sure your front knee is in front of your ankle and your back knee isn’t on the floor. Hold this for two to three seconds before pushing back (weight on your heel!) and switching legs.
And remember! It’s all about starting off slow, and we heavily encourage you to do some of your own research before adapting any of these moves into your exercise routine. Think: how can I make this work the best for my body? Do I have any physical limitations to consider? It’s all about you and what you need!
Always consult with your doctor before beginning a high-intensity interval training or strength-training regimen, especially if you have a serious medical condition.