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16-minute Total Body Hiit for Weight Control
FitnessBlender•Jun 01, 2015
16-minute workout video. HIIT, Cardio, Strength. targeting Full Body, Core, Legs, Arms. high intensity. helps with Weight Control / Fat Loss, Cardiovascular Endurance, Muscle Strength.
⏱️ Key Moments
Summary:The workout consists of a series of high-intensity exercises performed in intervals, focusing on full-body engagement and metabolic boost. It includes mountain climbers, windshield wipers, burpees, jumping lunges, jackknife crunches, seal push-ups, and plank jacks.
🏃 Guide
This high-intensity interval training (HIIT) workout is designed for individuals looking to boost their metabolism and improve overall fitness. It effectively targets multiple muscle groups while promoting weight control.
Benefits
Increased cardiovascular endurance
Enhanced muscle strength
Step-by-Step Guide
1
Mountain Climbers
Start in a push-up position and quickly draw your knees towards your chest, alternating legs. You should feel your heart rate increase and engage your core. Maintain a straight line from head to heels.
2
Windshield Wipers
Lying on your back with legs raised, drop your legs side to side while keeping your shoulders on the ground. You should feel your obliques working. Control the movement to avoid straining your lower back.
3
Burpees
From a standing position, drop into a squat, kick your feet back into a push-up position, perform a push-up, return to squat, and jump up. You should feel your entire body working. Ensure your landing is soft to protect your joints.
4
Jumping Lunges
Alternate lunges with a jump, ensuring your knees do not extend past your toes. You should feel your legs and glutes working. Maintain balance and control to prevent injury.
5
Jackknife Crunches
Lying on your back, raise your arms and legs simultaneously to meet in the middle. You should feel your core engaging. Keep your lower back pressed into the ground.
6
Seal Push-ups
In a pike position, scoop down and push up, resembling a seal. You should feel your chest and shoulders working. Keep your movements fluid and controlled.
7
Plank Jacks
In a plank position, jump your feet in and out. You should feel your core and shoulders engaged. Keep your hips low to avoid strain.
Safety Notes
Consult a physician before starting if you have any pre-existing health conditions, especially cardiovascular issues or joint problems.
Duration: 16m 28s
Difficulty: Medium
Intensity: High
Suitable for: Moderate Activity level
Suitable Conditions
Normal PeopleObesityOverweight
Therapeutic Goals
Weight Control / Fat LossCardiovascular EnduranceMuscle Strength
⚠️ Caution
Consult your doctor if you have: Hypertension, Asthma
🚫 Contraindications
Avoid this workout if you have: Heart Failure, Chronic Back Pain / Disc Herniation
Equipment Needed
🏋️ None
Primary Focus
💪 Full Body💪 Core💪 Legs💪 Arms
Category
HIITCardioStrength
⚠️ Workout Safety Tips
Includes rest periodsAvoid holding breath
Tags
#16 min#medium length#HIIT#Cardio#Strength#intermediate#None#Full Body#Core#Legs#Arms#high