HIIT is effective for melting body fat, but burpee until you forget it can be a soul sucking agent to a sculpted target. Instead of going back to the autopilot and blasting through the usual rotations of mountaineers and jump squats, try this strength endurance HIIT workout courtesy of Lululemon's newest brand ambassador and bootcamp maestro, Akin Akman.
"These exercises strengthen the neuromuscular pathways and unblock rapidly twitching muscle fibers so that you can move freely through all levels of movement," says Akman. Instead of putting strain on the knees and ankles, this HIIT workout strengthens joints and tendons while improving bone density. “They move and react more sharply, become more receptive, focused, and attentive,” says Akman. Plus, all of this one-legged work promotes longevity and excellence.
Instructions: How to Do the Power Endurance HIIT Workout
Exercises 1 and 2 are AMRAP supersets: do as many repetitions as possible in 1 minute and then immediately start the second movement without a break. Repeat superset on opposite side; that's 1 lap. Rest 45 seconds between supersets and 2 minutes between rounds. Do 3 to 5 rounds.
1A. Pivot range of lateral lunges with oars (see above)
Hold the dumbbells sideways with a neutral grip, feet hip-width apart. Take a large sideways step with your left leg, rotating your foot and torso forward as you descend into a lunge, and extend your arms to frame the front leg. Tighten the lats and pull your elbows back towards the oar weights. Pass through your left foot to swing back to the start. Immediately go to 1B.
Skaters with high pull and lateral hops Marius Bugge for men's diary
1B. Skaters with high pull and lateral hops
Stand on your left leg with a soft squat and your right hand holding a dumbbell with your palm facing you. Lean forward as you lift your right leg behind you and pull your left arm back to maintain balance. Jump left with your left foot. Stabilize, then immediately jump back right and land on your right foot while explosively making a high pull and putting the weight on your shoulder. Staying on your right foot, hop sideways (from side to side) 4 times. Go back to 1A; Switch sides.
One-legged sloping dip Marius Bugge for men's diary
2A. One-legged sloping dip
Stand on your left leg with your right leg bent 90 degrees, your foot bent, and a heavy dumbbell in your left hand. Don't rush: keep your obliques and glutes moving as you dive to the left. Immediately go to 2B.
V-formation tennis drill Image used with permission
2 B. V-formation tennis drill
Stand in a split stance, right foot forward, left foot back, and hold a medicine ball with both hands. Rotate your torso and hips and pull the medicine ball towards your left hip. Shuffle forward diagonally, stand your feet up, and then chop the medicine ball from your right hip to over your left shoulder, keeping your arms mostly straight. Mix back and repeat. Go back to 2A; Switch sides.
Snap-on BOSU Ball Side Plank Marius Bugge for men's diary
3. BOSU Ball Side Plank within easy reach
Place your right hand on the BOSU ball, then come into a side plank, shoulder over wrist and feet staggered with the lower foot at the back, the upper foot at the front, hips off the floor. Hold a dumbbell in your left hand with the palm facing you. Insert the core and grab the weight overhead, then lower it and repeat the process. te: Instead of a tear, you can also do a high pull. Make it easier for yourself by getting into a forearm plank or by removing the BOSU entirely. Perform as a straight set AMRAP: 1 minute on each side.
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