Try this: 12 minute metabolism boosting HIIT workout

Try this: 12 minute metabolism boosting HIIT workout

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Start your morning with a pre workout drink of Forme Superblends and then this metabolism boosting and fat burning 12 minute workout. Okay maybe 12 minutes and 30 seconds. 

This workout uses the principles of Tabata training to leave you feeling sweaty but energised for the day. No more 11am crashes at work from that 6am hour long spin class.

The aim of this workout is to do an all out effort of one exercise for just 20 seconds. Then completely rest for 10 seconds.

Here’s the how…

Pick five of your favourite exercises, to make it a well rounded whole body fix choosetwo lower body exercises, two upper body exercises and one core exercise. Complete the exercise for 20 seconds as hard as you can, rest for 10 seconds andrepeat four times. Take 30 seconds to recover then move on to the next exercise.

Here’s the example…

Warm up – 3 minutes easy pace on the bike or rower + 10 body weight squats + 30 high knees + 5 burpees

Workout:

Burpees – 20 seconds on/10 seconds off x4 rounds

Rest – 30 seconds

Push ups – 20 seconds on/10 seconds off x 4 rounds

Rest – 30 seconds

Box jumps – 20 seconds on/10 seconds off x 4 rounds

Rest – 30 seconds

Pull ups (TRX or BW) – 20 seconds on/10 seconds off x 4 rounds

Rest – 30 seconds

Russian twist – 20 seconds on/10 seconds off x 4 rounds

Rest – 30 seconds

If you are feeling pretty good at the end of that 12 minutes, feel free to do another round. Either choose the same exercises or mix it up and choose a different five.

Remember the key is to go HARD in the 20 seconds. Push yourself, but maintain correct technique. If you are finding the exercises too easy add some weights i.e. russian twist with a 6kg medicine ball or conversely if you are finding them too hard slow down your pace.

Give this workout a go tomorrow morning. We can guarantee you will be feeling energised and ready to take on the day (maybe also because you don’t have to wake up an hour early). Put on a pump up playlist to help motivate you through the session. Our go to is workout remix by Spotify. Because this is a high intensity session we recommend you only complete this style of workout 2-3 times a week. This will allow for adequate recovery.

 

 

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