You can find one of my favourite jump rope workouts here. I love using a weighted skipping rope to help tone while I skip. A skipping rope packs up so neatly, so you can fit it in your suitcase for workouts on holidays or if you travel for work. It’s fantastic for your coordination, it’s cheap and you can do it almost anywhere. Skipping is one of those amazing exercises that works lots of different muscles and gets your heart racing. When you start working the bag, try to put everything you have into those moves! Skipping You don’t have to set foot in the ring or follow any ‘Rocky’ montages - working a heavy bag or speed bag will definitely get your heart rate going. Lots of girls will tell you boxing is not only a great workout, but it’s also a fantastic way to shake off frustrations from a tough day. If you’ve never done boxing before, you are about to see how tough it really is! Working in all those jabs, upper cuts and hooks is no easy feat.
Walk back down the hill and repeat! Boxing and Martial Arts Start running on the flat and push yourself to reach the top of the hill as quickly as you can. They can magically combine traditional sprinting with a form of resistance, which can make you work more muscle groups.įind a hill nearby that provides a slight incline (nothing too steep) and that you can run to the top of in around 30 seconds.
Sprinting on a flat surface is a fantastic way to push yourself, but hill sprints add a little extra something to your workout. Here's some ideas for getting in a HIIT cardio workout: Hill sprints While you might typically associate high-intensity exercises with movements like burpees and tuck jumps, you can actually do HIIT sprints using an elliptical, treadmill or swimming using the work to rest ratios I mentioned earlier. It also isn’t necessarily always high-impact. HIIT can include cardio, strength exercises - or both! Just remember you want to progress to a tougher work-to-rest ratio, so you should reduce the length of your rest too. Shorter work periods means you can reach a higher intensity (thanks to your increased fitness level) because you don’t have to sustain the work period for as long. People who have been doing HIIT for longer may transition to a 1:1 ratio that is, training at high intensity for 60 seconds and resting for 60 seconds before repeating.Īs you progress with HIIT training, you may choose to begin shortening the ‘work’ periods slightly - for example, going from 60 seconds to 45 seconds. For example, beginners may use a 1:2 ratio, training all-out for 60 seconds and then resting for twice as long. HIIT workouts can also be tailored by varying the work-to-rest ratios. Your target heart rate zone is a personal guideline, so getting close to your maximum heart rate may be something to work towards - initially, you might aim to get your heart rate within the lower end of the target heart rate zone as a starting point. This relates back to what I was saying earlier regarding an intensity that is hard for you. The goal of high-intensity training is to elevate your heart rate into a zone that is close to that of your maximum heart rate during the work periods. If the workout is going for longer, you may not be pushing yourself to the intended intensity - and potentially not giving yourself the chance to reap the most benefits. The high intensity portion of the workout should typically be done within 15-20 minutes. Typically, a HIIT workout should take 30-60 minutes including a warm up and cool down.
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