Full Body HIIT

Workout Plan of the Week
October 26 - November 1

DAY
WORKOUT
DETAILS
Monday Workout of the Week
Full Body HIIT
Check out the exercise plan and demos below!
Tuesday Zoom Virtual Class
Shred | 5:30pm-6:15pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Wednesday Youtube Guided Class
Pilates Workout 2
https://youtu.be/eVQtkPoeYrk
Thursday Zoom Virtual Class
Dance Coreography | 7pm-8pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app
Friday Workout of the Week
Full Body HIIT
Check out the exercise plan and demos below!
Saturday Youtube Guided Class
Hard Core Workout
https://youtu.be/gWQ-mYuRZmY
Sunday Zoom Virtual Class
Yin Yoga | 6:45pm-7:45pm
Register for free online at my.recsports.unt.edu or through our UNT Rec Sports mobile app

 

Workout of the Week
Full Body HIIT

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury. Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below. Perform each exercise in the warm-up for 45 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
Repeat each circuit 3 times. For round one and two, perform the exercises in the circuit for 40 seconds and then rest 20 seconds. Each exercise should be performed at 70-80% intensity. For round three, perform the exercises for 30 seconds and rest 30 seconds. Exercises should be performed ALL OUT at 90-100% intensity by increasing speed and power through each movement. After completing Circuit 1, rest or jog for 90 seconds and then move to Circuit 2.

Equipment Needed: You will need a stopwatch or timer. Mat suggested. Make sure you have plenty of open space to perform all exercises.

WARM-UP
woman demonstrating high knee holds female demonstrating revenge lunge stretch
female demonstrating high knees with rotation female demonstrating lateral shuffle

 

CIRCUIT 1
EXERCISES AND MODIFICATIONS
For each exercise: 40 seconds on 20 seconds off x2 (use modification if needed)
For each exercise: 30 seconds on 30 seconds off x1 (use modification if needed)
Repeat the Circuit 3 times in total 
Rest or Jog for 90 seconds
female demonstrating wide-to-narrow squat jumps female demonstrating modified wide-to-narrow squat jumps
female demonstrating superman + burpee female demonstrating modified superman + burpee
female demonstrating lunge jumps female demonstrating modified lunge jumps
female demonstrating squat + leg touch back female demonstrating modified squat + leg touch back

 

CIRCUIT 2
EXERCISES AND MODIFICATIONS
For each exercise: 40 seconds on 20 seconds off x2 (use modification if needed)
For each exercise: 30 seconds on 30 seconds off x1 (use modification if needed)
Repeat the Circuit 3 times in total 
female demonstrating shuffle-to-lunge female demonstrating modified shuffle-to-lunge
female demonstrating jumping jack to squat female demonstrating modified jumping jack to squat
female demonstrating 4 mountains + pushup female demonstrating modified 4 mountains + pushup
female demonstrating lateral squat jump female demonstrating modified lateral squat jump

 

COOL-DOWN
Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each. 
female demonstrating lateral lunges female demonstrating sit and reach
female demonstrating butterfly + 3 deep breaths