Name: Playbook - Fit with Josephine Sander - Beginner cardio hiit
Uploaded: 2024-04-12T11:09:47.581Z
Duration: 30 min
Description: Beginner cardio hiit

Do these exercises 6-9-12-15 reps, so 4 rounds.

- Start in a high plank position 
- Take one hand off the floor and touch the opposite shoulder 
- Repeating on the opposite side

Shoulder taps

- Stand with feet shoulder width apart
- Lower in to the bottom of a squat pushing your hips back and down
- Stand up out of squat to full hip extension keeping your chest up
- Your knees should be inline with your toes

Air squats

- Hinge at the hips
- Keep a neutral spine and a slight bend at the knees
- Reverse back up to starting position

Banded good mornings

Hip mobility

Warm up

Buy in means that you do this run before you start the circuit. So go for a 400 m. Run or do skipping or something else to get the pulse up if you don’t have the possibility to go out.

Buy in 400 m.run

Angel jumps

- Stand with your feet close
- Step back into a reverse lunge 
- Stand back up to the starting position
* Work both sides

Bodyweight reverse lunges

For time

Buy out means that after completing the workout you go for this buy out run. If you don’t have the possibility to go out for a run then do something other cardio.

Buy out 400 m.run

Beginner cardio hiit

20-16-12-8-4-upper bodyweight

Upper bodyweight-Tabata

Full body 40-30-20-10

21-15-9 fullbody

13 min. Bodyweight AMRAP

Beginner friendly fullbody circuit

8 rounds for time: timecap 20

Glute & ab burner

3 rounds for time

Butt lift wod

1x for time sweaty HIIT: timecap 12

Booty & abs

The regressing number for each set was just the motivation I needed to keep going and finish strong! A great combo of exercises too.

Beginner cardio hiit

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