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Intensives Training

Hiit

Intensiv   20 minutes

Zielbereiche: Full Body

Ausrüstung: Stability Ball

Pedro Pires
 		    Hinzugefügt von Pedro Pires
Hiit
Tags
Heimtraining Trainings Ganzkörper Trainings Übungsball-Workouts

Exercises

Satz 1: 1 Runde
Jump your feet forward to a squat.
Burpees
45 seconds
Rest
Rest
15 seconds
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
High Knees
45 seconds
Rest
Rest
15 seconds
Keep your navel drawn in and your shoulders away from your ears.
Mountain Climbers
45 seconds
Rest
Rest
15 seconds
Lunges
Lunges
45 seconds
Rest
Rest
15 seconds
Slowly cross your right elbow to your left knee and alternate sides using one movement per breath. Remember to extend the leg you just tapped with your elbow out straight, bringing your opposite knee in closer.
Bicycle Crunches
45 seconds
Rest
Rest
15 seconds
Jump your feet forward to a squat.
Burpees
45 seconds
Rest
Rest
15 seconds
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Jumping Jacks
45 seconds
Rest
Rest
15 seconds
Elbow Plank with Leg Lifts
Elbow Plank with Leg Lifts
45 seconds
Rest
Rest
15 seconds
Return to standing by pressing your hips forward to activate your hamstrings. Maintain a lifted gaze and your shoulders back.
Squats
45 seconds
Rest
Rest
15 seconds
Flutter Kicks
Flutter Kicks
45 seconds
Rest
Rest
15 seconds
Jump your feet forward to a squat.
Burpees
45 seconds
Rest
Rest
15 seconds
Butt Kickers
Butt Kickers
45 seconds
Rest
Rest
15 seconds
Plank Hopovers
Plank Hopovers
45 seconds
Rest
Rest
15 seconds
Repeat on the left side and continue alternating sides.
Side Lunges
45 seconds
Rest
Rest
15 seconds
Twist your torso to the left and try to touch your hands to the ground.
Russian Twists
45 seconds
Rest
Rest
15 seconds
Jump your feet forward to a squat.
Burpees
45 seconds
Rest
Rest
15 seconds
Split Squat Hops
Split Squat Hops
45 seconds
Rest
Rest
15 seconds
Side to Side Elbow Plank on Ball
Side to Side Elbow Plank on Ball
45 seconds
Rest
Rest
15 seconds
Curtsy Lunge
Curtsy Lunge
45 seconds
Rest
Rest
15 seconds
Once you've found your balance, straighten your legs in front of you as you counterbalance your body back. Return to the balanced bent knee position and repeat.
In and Outs
45 seconds

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Mache dieses Workout in Workout Trainer
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Empfohlenes Equipment

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Workout Kategorien

Vorgestellt

Vorgestellt

weight loss

Gewichtsverlust

abs & core

Bauch & Kern

bodyweight

Körpergewicht

youtube

YouTube

community created

Von der Community erstellt

weightlifting

Gewichtheben

interval timers

HIIT

cardio

Kardio

toning

Toning

full body

Ganzkörper

Mehr: Laufen, Yoga & Pilates, Fitness Tests, Arme, Po & Beine, Dehnen, Kraft, Radfahren, Aufwärmen, Abkühlen, Meditation & Atmung, Geringe Auswirkungen, Gehen, Klettern, Ausdauer, Kickboxen, Tanzen, Frauenfokussiert, Männerfokussiert, Seniorenfokussiert, Gesundheitsprobleme, Saisonal, Pro, Kostenlos