HIIE Workout 1
1. Warm up with a 5–10 minute jog. 2. Run 30 seconds at an 8/10 effort level. 3. Run 60 seconds at a 2/10 effort level. 4. Repeats steps 2 and 3 eight times. 5. Cool down with a 5–10 minute jog.
HIIE Workout 2
1. Warm up with a 5–10 minute jog. 2. Sprint 10 seconds at a 9/10 effort level. 3. Walk for 20 seconds. 4. Repeat steps 2 and 3 for ten minutes. 5. Cool down with a 5–10 minute jog. Bodyweight Training Workout 1. Perform 60 seconds of bodyweight squats a. Stand with your feet shoulder width apart and hold your arms in the zombie position. b. Squat down low while keeping your feet flat on the floor. c. Stand and squeeze your glute muscles. 2. Perform 60 seconds of pushup plank shoulder touches a. Go into the top of a pushup with your hands beneath your shoulders and your feet placed wider than shoulder width. b. Form a straight line from your heels to the top of your head. c. Without moving your body, touch your opposite shoulder. Alternate sides. 3. Perform 60 seconds of mock-jump rope hops a. Pretend you are skipping rope (or actually skip rope) and hop up and down on the balls of your feet. 4. Perform 60 seconds of alternating reverse lunges a. Stand with your feet hip width apart. b. Take a large step backward and kneel down. c. Return to the starting position and switch legs. 5. Repeat steps 1 through 4 for 8–12 minutes