By Jason Rhymer, Training Department Contributor
Here’s a fun program that is perfect for short attention spans and anyone that needs a lot of variety in their workouts. “HIIT It In 16” means High Intensity Interval Training with 16 different exercises in 2016. That was the year Jason first brought this training program to Faith & Fitness Magazine readers but it is still as popular and effective as ever/
We have put the 16 exercises in 8 opposing pairs, such as lower body/upper body, left side/right side, or core strength/cardio. Perform each pair for exactly 5 minutes (timer required).
You will perform each pair for 5 reps each, alternating back and forth. If 5 reps become too hard, do 4 reps of each, but keep the number of reps the same for each. You may even drop to 1 or 2 reps as time is winding down. Rest only 30 seconds to a minute between each pairing. After 5 minutes, tally up your reps, and move to the next pairing.
Each time you repeat this workout, your goal is simple…beat your numbers and do more work in the same 5 minute period! By the 3rd or 4th time you repeat this, you will really have to hustle!
A1) Push-ups
A2) Squats
B1) Plank Jacks
B2) Jumping Jacks
C1) Left Row
C2) Right Row
D1) Left Lunge
D2) Right Lunge
E1) Heels to Heaven
E2) Russian Twists
F1) Mountain Climbers
F2) Flutter Kicks & Dollies
G1) Push Press
G2) Stability Ball Leg Curls
H1) Burpees
H2) Full Court Sprint (1)
Watch this short video for all of the details on each movement:
Please post your questions or comments below or you can email me directly Jason@faithandfitness.net
Send us a video of you doing this workout for a chance to win.
Live with strength!
