Name: Playbook - Brad Jackson - W3D1: HIIT Training
Uploaded: 2022-05-03T06:31:00.066Z
Duration: 15 min
Description: W3D1: HIIT Training

Welcome to week 3 of The Stay Home program!

Let’s start looking at High Intensity Interval Training, or HIIT.

HIIT is similar to circuit training. The difference being that circuit training can consist of repetitions and sets at a slower pace, whereas HIIT focuses on quicker movements and modified rest periods.

This weeks HIIT workouts contain two well known methods:
‘Every Minute on the Minute’ or EMOM
And Tabata

EMOM is simple. Every minute you start your programmed exercises and complete the repetitions. Whatever time is left over in that minute is your rest period. For example, if you have a set of 10 squats and a set of 5 push ups that you complete in 40 seconds, you have 20 seconds of rest until you start again.

Tabata uses a work to rest ratio of 2:1. For example, you might do squats for 40 seconds then have a rest for 20 seconds. Tabata usually goes for 4 minutes, but I like to create my own duration to make it harder.

1. Set yourself up into a hand plank position. You can drop your knees to the ground to make it easier for yourself.

2. Your goal is to raise one hand off the ground and tap the opposite shoulder, whilst maintaining balance.

Shoulder Taps

1. Laying on your back, pull your knee toward your chest while rotating your upper torso and extending your other knee

2. Bring your opposite elbow to your knee
 
3. Repeat on the opposite side

4. Focus on engaging your core and controlling the movement rather than speed

Bicycle Crunches

EMOM Circuit

1. Start on your hands and feet with your legs bent at 90 degrees

2. With short range of motion crawl forward with one hand and the opposite leg, getting chest close to the ground

3. Repeat using the other limbs

Spider Crawl

1. Lying face down on the ground, arms and legs extended

2. Raise both your arms and your legs 

3. Engaging your glutes as you lift

4. Squeeze your shoulder blades together and bring your arms in towards your shoulders like a row

5. Outstretch your arms back out in front of you 

5. Lower back to starting position

Superman Rows

1. Start in a hand plank position, hands underneath shoulders and feet placed slightly apart

2. One hand at a time, step up onto a small block until you’re in a incline hand plank position

3. Step back down into the starting position

4. Repeat

Hand Plank Step Ups

1. Keep your hand underneath your shoulder, and feet stacked on top of each other

2. Press your hips toward the ceiling to make a straight line from head to toe

3. Reach your top arm above your shoulder in a straight line to your palm.

4. Hold for time on each side

Elbow Side Plank

1. Lay on your back
 
2. Raise one leg off the ground until straight up, keeping knee straight

3. Lower your leg slowly, alternating with the other leg as you pass down towards the ground

W3D1: HIIT Training

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