Street Peeper Zimbabwe Street Peeper April 2018 | Page 67
HIIT workouts are known for being wildly intense and wildly effec-
tive, but they aren’t notorious for catering to many fitness levels
outside of that of the elite.
Fitness Blender’s Beginner HIIT Workout is by no means easy, but
it does strive to accommodate those who are not quite ready to
tackle those high intensity interval training routines that require
full blown, 110%, total body exertion.
How many calories does this Fitness Blender HIIT workout burn?
One of the biggest factors in how many calories any given program
burns is the fitness level of the individual who is doing it – it’s all
relative. For example, if you are out of shape, this routine may
have you gasping for breath and sweating up a storm (actually it
might even do that if you are in fairly good shape!). If you do this
workout and find that that is the case for you, you are likely burn-
ing a higher number of calories per minute than the avid exerciser
who just breezes right through the routine without feeling much
of a challenge.
For those that are well accustomed to regular cardio, this HIIT
video will serve as a great routine to get the heart rate up and the
muscles toned. On the other hand, if you are not an avid exerciser,
this workout will be a great way to challenge yourself and take
With that said, we estimate that this video burns between 7-12
your fitness to the next level. This is a great routine for fat burning calories a minute, or 152-252 calories. This number will vary de-
and muscle toning – an ideal way
for a beginner to intermediate
level exerciser to get the benefits
of a HIIT plan without as much of
the jarring impact or extreme, full
out exertion periods.
How to do this workout
After a 4-minute cardio warm up,
your muscles will be warmed and
ready to work. That’s when we
jump into the HIIT portion of our
routine that engages the upper
body, lower body, and core.
Warm Up Exercises
• Crossover Toe Touch Stretch
• Standing Crisscross Crunches
• Torso Rotations
• High Kicks
• Leg Swings, Front to Back
HIIT Exercises
• Jumping Jacks
• Ski Squats + Kicks
• Traveling Push Ups
• Crossover Crunches
• Fingertip to Toe Jacks
Workout Structure:
For the exercises in the highest intensity part of the routine, you
will do 20 seconds on, and 10 seconds off, three times through.
Then you will move onto the next exercise. After you have gone
through all five exercises in the plan, you will get two minutes of
active rest.
For the active rest interval, make sure that you keep moving. You
can march in place, do jumping jacks, or just pace around the
room – just make sure that you don’t sit or lie down.
Once your active rest period is over, you are going to repeat the
HIIT exercises once more.
pending on your weight (if you weigh more than 190 pounds you
will likely burn more than is given in the estimate above), your
gender (men burn up energy at a higher rate), and lean muscle
mass.
How often should I do this workout?
This is technically a HIIT routine because of the way that it is struc-
tured, but because it is for beginners, the exercises are not re-
markably high impact. Because of that, you could do this workout
video more often than you would a more typical high intensity
interval training routine (three to four times a week, max for tradi-
tional versions).
You could use this routine 5-6 days a week, though we do recom-
mend that you choose a combination of other Fitness Blender
videos in order to keep your muscles guessing and the workouts
maximally effective.