HIIT Sprints, Jump Rope & Push Ups!

If you're looking for a great high intensity interval training session, then you need to check this one out!  HIIT workouts will only work if you push yourself to high levels of exertion where you can't have a conversation with someone because you are working so hard and are out of breathe.  This is how it works...

Intervals between high intensity and rest periods (yay!).  Here is an example....

30 seconds - high intensity
10 seconds - rest
30 seconds - high intensity
10 seconds - rest
etc...

Resting is important but resting too long can be negative.  Be sure you take a break to bring your heart rate down a bit but not all the way.

If you are a beginner, maybe your HIIT session would look like this:

15 secounds - high intensity
15 seconds - rest
15 seconds - high intensity
15 seconds - rest
etc.

Find what works for you!

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Here is one that I did yesterday at home with my treadmill and jump rope.  

.25 mile - sprint
10 sec - rest
20 pushups
10 sec - rest
100 jump rope
10 sec - rest
repeat...

I set a goal for myself that I would do 3 miles total, which means 12 rounds!  Because of the 12 rounds, I also did 240 pushups and 1200 jump ropes!  Woohoo!  Set your goal.  Again, if you are beginner, maybe your session looks like this:

30 sec - sprints
15 sec - rest
5 pushups
15 sec - rest
25 jump rope
15 sec - rest
etc.

Good luck and have fun with it!!!!  Incorporate your favorite exercises!

Be sure you are doing your pushups correctly: 

Try these for your jump ropes!  Mix it up and have fun!