​#WorkoutWednesday: A HIIT workout from your Life Fitness Trainer of the Month, Susane

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Life Fitness Academy (LFA) Trainer of the Month is designed to help you get to know the trainers behind one of the greatest educational resources at Life Fitness. We’ve introduced you a few already. This month, we highlight Susane Pata of New York, NY.

Susane is a big fan of HIIT workouts and this #WorkoutWednesday, she’s sharing a little bit more about how you should work your body during a HIIT workout and a routine you can do on your own.

HIIT has so many benefits, I love it! But it should NOT be done more than three times per week. If you're going to do HIIT, you have to know the difference between moderate intensity performance and high intensity performance. There's a big difference.

When you are doing HIIT, you need to go completely breathless during the short interval, but it’s also really important that your recovery is either equal in time of the work interval or a bit longer--up to double the work interval time. If you can keep going after the work interval you did not work hard enough and should pick up the intensity to get the most from your workout.

Here's one of my favorite HIIT routines that you can do at home. All you need is a jump rope, body weight and one set of heavy dumbbells.

WARM UP (5-7 minutes)

  • 1 Minute: Jump rope
  • 1 Minute: Mobility exercise
  • Alternate these movements for 5-7 minutes

WORKOUT (20 minutes)
Perform as many reps as you can in good form during the first set and then try to beat that number on the second set.

  • 180-degree squat jumps (30 seconds) / 2 sets with 30 seconds of rest in between
  • Push-ups with rotations using heavy dumbbells (30 seconds) / 2 sets with 30 seconds of rest in between
  • Scissor jumps (30 seconds) / 2 sets with 30 seconds of rest in between
  • Renegade rows with heavy dumbbells (30 seconds) / 2 sets with 30 seconds of rest in between
  • Burpees with a tuck jump (30 seconds) / 2 sets with 30 seconds rest in between

COOL DOWN

  • Foam rolling and stretching for 10 minutes
Fitness Tips
workout tips
HIIT
 

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