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High Intensity Interval Training is a form of interval training, an exercise strategy alternating short periods of intense anaerobic exercise with less-intense recovery periods. HIIT workouts improve cardiovascular fitness, body weight, blood pressure, abdominal fat & muscle mass. Your body will burn more calories in a short amount of time with HIIT training than traditional workouts. These short, intense workouts provide improved athletic capacity and condition as well as improved glucose metabolism. This is because the body has to restore itself to pre-exercise levels which results in using more energy after the vigorous HIIT workout. The High Intensity Intervals should be performed at 80% to 95% of a person's estimated maximal heart rate. The low to moderate intensity intervals should be performed at 40% to 50% of your estimated maximal heart rate. This allows you to recover and get prepared for the next high intensity interval. HIIT workouts can range from 20 to 60 minutes. Here is an example of a HIIT exercise program for beginners. 20- Minute Beginner HIIT Workout (3 sets; 45 seconds work, 15 seconds rest) Warm Up Jog for 5-10 minutes to safely prepare yourself for the HIIT workout.

Plyometric Box Jumps

Stand behind the box with your knees and hips slightly bent. In a single, explosive movement, jump into the air, landing in the center of the box. Step down off the box and continue.

Box Push Ups

Place your hands on a Plyometric box with arms fully extended and legs extended backward. Bend your elbows and lower your chest to the box. Press back up until your arms are straight again. Continue for 45 seconds.

Plyometric Box Step Ups

Facing the Plyometric box, lift and pull one knee up toward your chest and tap the ball of your foot on top of the Plyometric box, return it to the floor while lifting your opposite leg up to tap the top of the Plyometric box. Continue running in place with high knees, tapping your feet on top of the box.


Stand with your feet slightly wider than hip-width apart. Keep your back straight and lower your body down and back as if you are sitting down into a chair, until your thighs are parallel to the floor. Make sure your knees do not pass over your toes. Push through your heels to bring yourself back to the starting position


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