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Stationary Skater
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Recommended:

Sets:
4
Reps:
  1. AStand with feet wider than hip-width apart. Bend right knee into a side lunge, extending left leg and pointing left foot, driving left arm forward and right arm back with elbows bent.
  2. BStaying low in squat position, quickly shift weight to left leg, lowering into a left side lunge, bending left knee and pointing right foot. Swing right arm forward and left arm back. Repeat "skating" from side to side as quickly as possible for 45 seconds.
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Home Workout Routine: Low-Impact HIIT
Stationary Skater A
Stationary Skater B

Recommended:

Sets:
4
Reps:
  1. AStand with feet wider than hip-width apart. Bend right knee into a side lunge, extending left leg and pointing left foot, driving left arm forward and right arm back with elbows bent.
  2. BStaying low in squat position, quickly shift weight to left leg, lowering into a left side lunge, bending left knee and pointing right foot. Swing right arm forward and left arm back. Repeat "skating" from side to side as quickly as possible for 45 seconds.
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Jump-Free Burpees
Jump-Free Burpees A
Jump-Free Burpees B

Recommended:

Sets:
4
Reps:
  1. AStand tall with feet hip-width apart, arms extended overhead.
  2. BPush hips back and bend knees to lower into a squat. Place hands on the floor and quickly walk feet back into a full plank position. Immediately lower into a pushup. Press up, walk feet back into squat, and return to standing, reaching arms overhead. That's one rep. Repeat as quickly as possible for 45 seconds.
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Seated Tuck Jumps
Seated Tuck Jumps A
Seated Tuck Jumps B

Recommended:

Sets:
4
Reps:
  1. ASit on the edge of a sturdy chair or box, leaning back slightly. Pull abs in tight, and bend knees about 90-degrees. Point toes lightly on the floor, and bend elbows and hands in front of shoulders.
  2. BQuickly lift knees up and lightly tap thighs with hands, sitting upright as you draw legs in. Immediately return to start and repeat as quickly as possible for 45 seconds. Tip: Think 'up' during this movement—try to accent the lift, rather than the lowering, of the legs to work your abs more and help keep your heart rate high.
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Kickin' Plank
Kickin' Plank A
Kickin' Plank B

Recommended:

Sets:
4
Reps:
  1. ABegin in a full plank position with feet hip-width apart.
  2. BQuickly kick right leg to the left, as left hand reaches toward right foot and torso rotates to the right, pivoting on left foot. Return to start (rotate back to full plank) and repeat on the other side. Continue alternating sides, moving as quickly as possible for 45 seconds.
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Butterfly Squats
Butterfly Squats A
Butterfly Squats B

Recommended:

Sets:
4
Reps:
  1. AWith feet slightly wider than hip width, lower into a squat position with arms extended in front of chest. Place left palm on top of right.
  2. BLower arms down by hips in preparation to quickly stand up, reaching arms overhead and lifting heels off the floor. Immediately return to start position and repeat as quickly as possible for 45 seconds. Tip: This move should feel like a squat jump without leaving the floor. Make your movement quick and explosive, but instead of jumping up just lift the heels off the floor.
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Rising Lunge
Rising Lunge A
Rising Lunge B

Recommended:

Sets:
4
Reps:
  1. ABegin in a lunge with left leg forward, arms bent by sides, hands in fists.
  2. BQuickly extend legs and rise up onto balls of feet as arms extend overhead, fingertips reaching to ceiling. Immediately return to start and repeat as quickly as possible for 45 seconds. Repeat on opposite side. Tip:This move should feel like a lunge jump without leaving the floor. Make your movement quick and explosive, but instead of jumping up, just lift the heels off the floor.
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