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Let's HIIT The Beach

October 21, 2016

HIGH INTENSITY INTERVAL TRAINING:

 

 

 

It's Time To HIIT The Beach :

 

Last month I shared an article that looked at all the countless benefits of exercising.  I am sure that many of these benefits did not come as a surprise, after all, you know that you should be working out.  Of the laundry list of excuses people make as to why they can't workout, time is at the forefront.  Luckily, for those of you with a “lack of time” to exercise, I've got you covered.  

Drum roll please……

 

Let me introduce (or reintroduce) to you High Intensity Interval Training (HIIT).  Of course you may have heard of this latest buzzword, but do you actually know what it means?  According to the American College of Sports Medicine (ACSM), HIIT training is “repeated bouts of high intensity effort followed by varied recovery times.”  So what does this mean?  It means getting your heart rate up to near maximal effort (85-90% of your heart rate max), briefly resting and then repeating.

 

 

 

I realize this may be the face that many of you are making.  I never said HIIT training was easy - it's not for the faint of heart - but if you’re someone who enjoys maximizing time and efficiency, this is the type of workout for you.  

 

You may be asking, why would I do such a thing? Do I really need to work that hard?  The answer lies in the many benefits of adding HIIT into your weekly routine, which according to the ACSM are improvements in:

  • Aerobic and anaerobic fitness (talk about efficiency)

  • Blood pressure

  • Cardiovascular health

  • Insulin sensitivity

  • Cholesterol profiles

  • Reduction of fat while maintaining body mass (who doesn't want that?)

 

HIIT workouts can range anywhere from 5 - 45 minutes in length, depending on work to rest ratios and frequency of exercises performed.  I have provided you with a sample bodyweight HIIT workout that can be done anywhere.  As you will see below, I took my exercise to the beach for the day.  Who said the beach is only for relaxing?

 

Without further ado lets HIIT the beach....

 

Before beginning, draw 2 lines in the sand (pictured below) approximately 20 yards apart (One step is approximately 1 yard; take 20 steps).

 

 

Pick a line to start at and complete each of the following 5 warm up exercises listed below for 20 yards:

 

1.) Walking Knees to Chest:

 

 

 

 

2.) Lunge & Rotate:

 

 

 

 

 

3.) Lateral Lunge: 20 yards each side 


 

 

 

4.) Skipping: both forward and backward:

 

 

 5.) Jumping Jacks in place: complete 20

 

 

Below is a quick 20-30 minute HIIT workout that can be completed anywhere:

 

Circuit A: Time yourself completing the following three exercises in a row.  Your rest time will vary depending on fitness level.  
Novice: Rest for double (1:2) the amount of time it took you to complete the circuit
Intermediate: Rest for the same (1:1) amount of time is took you to complete the circuit 
Advanced: Rest for half (2:1) the amount of time it took you to complete the circuit 

***Repeat circuit 2-4x 

 

Exercise #1A:

 

Side Shuffles - 80 yards 

-Shuffle from the two lines in the sand (20 yards apart) for 80 yards (down-back, down back).

 

https://www.youtube.com/watch?v=42IRF2dcQJ4

 

 

Exercise #2A:

 

Bodyweight Squats - 25 reps 

 

https://www.youtube.com/watch?v=Ko_55A31LZU&feature=youtu.be

 

 

Exercise #3A:

 

Alternating Plank lifts - 8-12 reps each side  

 

Assume proper plank position:

  • Driving through heels

  • Pressing forearms into ground and pulling back towards rib cage

  • Pelvis is tucked under (Hips are not sunken too low or elevated too high)

  • Contract glutes and abdominals

-Slowly lift one arm out resisting rotation at the hips

-Lift the opposite arm, then proceed to do the same thing with the legs 

-Once all 4 limbs have been lifted that is 1 rep  

-Aim for 8-12 reps depending on fitness level

 

https://www.youtube.com/watch?v=fhS8PRzBdAY&feature=youtu.be

 

Circuit B: Follow same instructions as Circuit A.

 

Exercise #1B:

 

Alternating forward and reverse lunges - 10 reps each leg 
-Lunge forward and then backward (1 rep), staying on the same leg 
-Repeat for 10 repetitions on one leg, then proceed to opposite leg

 

https://www.youtube.com/watch?v=CD51CRKzjA0&feature=youtu.be

 

 

 

 

Exercise #2B: 10 reps 

 

Down Dog Pushups -

-Get into the downward dog position (Drive hips towards sky, sink into shoulders)
-Shift weight forward and lower your head between your hands keeping your elbows in
-Press up ending in upward facing dog

 

https://www.youtube.com/watch?v=Im3LM2WRqkM&feature=youtu.be

 

Exercise #3B:

 

Knee Attack -  10 reps each leg 

-Start in the reverse lunge position.
-Drive knee forward pumping the opposite arm. 
-Explode from the planted leg off the ground. 

 

https://www.youtube.com/watch?v=I2BMxalNDmU&feature=youtu.be

 

 

 

To learn more about HIIT training and designing your own workout check out the full ACSM article here ----------->>>https://www.acsm.org/docs/brochures/high-intensity-interval-training.pdf

 

If you are interested in trying out a HIIT workout, check out my Advanced Group Training Class Monday evenings at 6:30 pm at The La Jolla Sports Club.  

 

 

 

"Nothing Happens Until Something Moves" - Albert Einstein

 

In Health & Happiness,

 

Maxx

 

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