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Exercises


Push ups

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Think about where you will be going on your workout before selecting push ups. It will be easier on your hands if you can do your push ups on grass. You can choose your own type of push up which relates to your level of fitness and how hard you want to push yourself. Here

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Sit ups

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Like push ups, you will need to think about your physical location before choosing sit ups as one of your HiiT exercises. You don’t need any specific equipment, but an area of grass or sand will be more comfortable. Have a look at these links to see some sit up examples and variations.  http://www.bodybuilding.com/exercises/detail/view/name/sit-up  http://fitness.mercola.com/sites/fitness/archive/2014/05/16/crunches-abdominal-exercises.aspx

Jumping jacks

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Jumping jacks are great as you can stop and do jumping jacks anywhere. Just be careful of who is around you as you don’t want to whack anyone. Follow these links to see some advice on how to perform a jumping jack and some reasons to include them in your HiiT workout. http://www.wikihow.com/Perform-Jumping-Jacks http://www.bodybuilding.com/exercises/detail/view/name/jumping-jacks http://sacdt.com/dt/blog/2013/06/variations-of-jumping-jacks/

Jump squats

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Again, jump squats can be done anywhere and are a great full body workout. Here are some tips. http://www.wikihow.com/Do-Jump-Squats http://www.bodybuilding.com/exercises/detail/view/name/freehand-jump-squat http://www.higher-faster-sports.com/jumpsquats.html

Tuck jumps

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Tuck jumps can be a little hard on your knees, so start easy and build up to a full tuck jump if you have never done them before. Tim Ferriss is a big believer of the benefits of Tuck Jumps in his book, the 4 hour body (link). http://www.bodybuilding.com/exercises/detail/view/name/knee-tuck-jump http://sportsmedicine.about.com/od/sampleworkouts/qt/Tuck_Jumps.htm 10 Effective Benefits Of Tuck

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Forward lunge

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Some exercises we have included we have one basic category like sit ups, even though there are many different types of sit ups you can do. We’ve included the lunges separately as they work different muscles. Look at these links on forward lunges. If you are new to exercise pay particular attention to how to

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Reverse lunge

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http://www.bodybuilding.com/exercises/detail/view/name/bodyweight-reverse-lunge http://www.wikihow.com/Do-a-Reverse-Lunge

Burpies

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Side lunge touches

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Step ups

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Side hops

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Bunny Hops

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Spotty dogs

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High knee runs

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Sprints

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Knee up pull downs

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High Kick Jabs

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Butt kickers

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Cross jacks

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Squat jacks

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Your choice

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