Beat boredom and burn fat with this HIIT Super-Shredder workout
"These exercises strengthen the neuromuscular pathways and unlock fast muscle fibers that help you move freely in all planes of movement," says Akman. Rather than deteriorating knees and ankles, this HIIT exercise strengthens joints and tendons while improving bone density. "You will move and react more sharply, you will be more receptive, focused and alert," says Akman. In addition, all this one-leg work supports longevity and top performance.
Instructions: How to practice HIIT Power Endurance
Exercises 1 and 2 are AMRAP superseries: Do as many repetitions as possible in 1 minute, then start immediately without rest with the second movement. Repeat the superset on the opposite side; that's 1 round. Rest for 45 minutes between supersets and 2 minutes between laps. Perform 3 to 5 rounds.
1A. Side Lunge Pivot Range with Row (shown above)
Hold the dumbbells at the sides with a neutral grip, feet hip-width apart. Take a big side step with your left foot, turn your foot and torso forward, go down to the lunge, and reach out to the front foot frame. Engage the slats and pull the elbows back to the row weights. Cross your left foot and turn back to the start. Go to 1B immediately.
1B. Skater with high pull and side jumps
Stand on your left leg with a soft bend at the knee and hold the barbell with your right hand, with your palm facing you. Lean forward and lift your right leg behind you and pull your left arm back as a counterweight. Jump with your left foot to the left. Stabilize, then immediately jump back to the right, land on your right foot and explosively make a high pull and transfer the weight to your shoulder. Stay on your right foot and jump to the side (side to side) 4 times. Return to 1A; switch sides.
2A. Single-leg Oblique Dip
Stand on your left leg with your right leg bent at a 90 degree angle, leg bent, holding a heavy barbell in your left hand. Take your time: Keep your muscles and buttocks muscles to the left when diving. Go to 2B immediately.
2B. V-shaped tennis drill
Stand in a divided position, right foot forward, left foot backward, hold the medicine ball with both hands. Rotate the torso and hips and draw the center ball to the left side. Turn forward diagonally, place your feet, then chop the ball from the right side to the left shoulder, keeping your hands mostly straight. Stir back and repeat. Return to 2A; switch sides.
3. BOSU Ball Side Plank to tear
Place your right hand on the BOSU ball, then lean on the side board, shoulder stacked over the wrist and feet spread out with the lower leg at the back, upper leg at the front, hips above the ground. Hold the barbell in your left hand with your palms together. Engage the core and hold the weight over your head, then lower and repeat. Note: You can make a high pull instead of a jerk. Make it easier by coming to the forearm board or removing the BOSU completely. Perform as a straight set AMRAP: 1 minute on each side.
