All you need is 20 minutes of a full-body HIIT workout – no equipment necessary

beauty HIIT workout Do you not need a lot of time, equipment, or space to really sweat well? All you need is a powerful set of moves that you get heart pumpingYour muscles work hard and leave you holding your breath a little. Oh, and you need that drive to push it to the limit!

Step into this 20-minute HIIT workout, designed for athletes, that stimulates your major cycling muscles building strength And the Endurance that will travel miles long distances.

Benefits of a 20-minute HIIT workout

Runners can benefit from a 20-minute HIIT workout like the one listed below because it helps Navigation improvementand balance and core strength Says , Amber Reeseleads the higher curriculum in Barry in New York City, and one of the founders Brave Body Project. Core strength is important to all cyclists. Strong core helps Stabilize your torsocontrolling upper body rotation, and prevent injury“, she says.

Rees designed this 20-minute HIIT workout to strengthen your head-to-toe cycling muscles, as well as help tackle any More And the Mobility issues You probably have a.

In addition to energizing your core throughout the workout, she added some traditional elements leg exercises to the mix, like squat And the rushBecause they are the best at building Lower body strength And strength is on the way.

suggest ris Beginner cyclists Practice this 20-minute workout with HIIT body weight Just. But you’ll find ways to extend the routine below.

How to use this list: Do the exercises in the order listed below for 50 seconds each. Rest for 10 seconds between each movement. Do three rounds, resting for 60 seconds between each round. You don’t need any equipment for this exercise, but an exercise mat is useful. Reese demonstrates each exercise in the video above so you can learn proper form.

1. Squatting

Image credit: Amber Rees

Image credit: Amber Rees

Why it works: Movements never become more effective than squat— Simulates sitting upright. It also helps you build a strong back, quadsAnd the brigades Muscle, says Reese, that all cyclists need to run pedal stroke.

How do I do it: Stand with feet shoulder width apart, toes turned slightly outward. Send the hips back and down, and bend at the knees until the thighs are parallel to the floor. Keep the chest lift and back neutral. Press through feet to stand back up. repeats.

Take it to the second level: Explode from the bottom of the squat and turn it into a muscle burn squat jump.

2. skater

Image credit: Amber Rees

Image credit: Amber Rees

Why it works: This is where the challenge of stability and balance comes into play. this is one leg step It requires running your stabilizers while jumping from side to side, which also raises your heart rate.

How do I do it: Stand with your feet parallel to your thighs. Jump to the right, step away from your left foot and land on your right foot, your left leg swinging behind the right. Send the hips back and reach the toes with the tips of the left toes. Then drive through the right foot to jump back to the left, and land with the left foot, right leg swinging behind the left while sending the hip back. Continue alternately.

Take it to the second level: Each time you jump to the side, add a vertical jump with one leg after you land. This not only increases the balance challenge, but will also target calves More also.

3. dash

Image credit: Amber Rees

Image credit: Amber Rees

Why it works: Reese says it included traditional lunges In this 20-minute HIIT workout because it will help strengthens your backThe core and hip muscles.

How do I do it: Stand with your feet hip-width apart. Step back with your right foot while keeping the left foot in place. Bend the knees to make a 90-degree angle. Place the left knee behind the top of the left toes and the right knee hovering above the floor. Push through the left heel to stand up again. Repeat, stepping back with the left foot. Continue alternately.

Take it to the second level: Instead of going through this movement, explode up to switch your feet in the air, and land on the other side rush every-time.

4. High knees

Image credit: Amber Rees

Image credit: Amber Rees

Why it works: Another step focused on single leg stabilityThis exercise also simulates the powerful knee drive you need for fast It rides, says Reese.

How do I do it: Stand with your feet together, arms down by the sides. Bend one knee at a 90-degree angle, and push it up toward the chest. Do not let the upper body lean forward. Keep the heart engaged to stay upright. Push the foot down, driving immediately opposite the knee toward the chest. Keep alternating as you pump the arms.

Take it to the second level: The faster you work, the more difficult this exercise will be. So try to double your raised knees in the last 20 seconds or more.

5. Half burpee

Image credit: Amber Rees

Image credit: Amber Rees

Why it works: Strengthening chestAnd the shouldersTrunk and legs with this total body movement which is also sure to increase your heart rate.

How do I do it: Start at the highest level plank stand, hands are shoulder width apart, shoulders are stacked directly above the wrists, forming a straight line from head to heels. Inhale and then bend the elbows down the chest to the floor. The elbows should form a 45-degree angle with the torso. Exhale and push up. Then jump your feet forward, placing them outside of your hands into a deep squat position. Pause, then jump your feet back into the plank. repeats.

Take it to the second level: This move is really tough, but if you want a bigger burn add some weights and stand up from the bottom of that squat, making sure to keep your core engaged and your back flat as you go.

6. Sit with toe touch switch

Image credit: Amber Rees

Image credit: Amber Rees

Why it works: great step for Build core strengthThis exercise targets the rectus abdominis muscles as well as the rectus abdominis muscles Diagonalwhich will keep your torso stable while you ride.

How do I do it: Lie facedown with knees bent, feet flat on the mat, and arms extended in front of the chest. This is your starting site. Extend the left leg up and out while seated and reach the left leg with the right hand in one controlled movement. Then slowly return to the starting position. Next, extend the right leg out while seated and reach the right leg with the left hand in one controlled motion. Then slowly return to the starting position. Continue alternately.

Take it to the second level: Instead of bending the knees and flexing the feet, extend those legs and keep them hovering off the floor the entire time, continuing to reach one foot, then the other, with the opposite hand.

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