HIIT №5 no equipment full body burn up yo 600 calories

68 Minute HIIT №5 Dryland cardio for swimmers Dryland cardio for swimmers Many swimmers are familiar with circuit-style dryland workouts. High-intensity interval training, also known as HIIT, is very similar and one of the most effective ways to increase your cardiovascular fitness and strength. workout plan: Dryland cardio for swimmers HIIT №5.

Workout structure:

4 rounds

2 sets of 7 exercises in 1 min Exercise 50sec + 10sec Rest

Set 1

Set 2

Warm up

Set 1

1. Scissors Jump

Group of muscles:

Quads, Glutes, Hamstrings.

Equipment:

No equipment.

   

2. Bridge lift hips up and down

Group of muscles:

Glutes, Shoulder, Core, Arms.

Equipment:

No equipment.

   

3. Russian twist

Group of muscles:

Rectus abdominis, Obliques, Lower back, Scapular muscles.

Equipment:

No equipment.

   

4. Plank Walk-out

Group of muscles:

Triceps, Deltoids, Rectus Abdominis, Obliques, Biceps, Hand Flexors, Hand Extensors, Pectoralis Major, Trapezius, Lower back, Quadriceps, Hamstring, Glutes.

Equipment:

No equipment.

   

5. Bicep curls with resistance band

Group of muscles:

Activates the brachialis, Biceps Brachii, and Brachioradialis, Biceps Brachii short head is more activated than the long head.

Equipment:

Rubber band.

   

6. Band Pull-Aparts

Group of muscles:

Rear Deltoid, Rotator Cuff, Trapezius.

Equipment:

Rubber band.

   

7. Plank

Group of muscles:

Erector spinae, Rectus abdominis, Transverse abdominis.

Equipment:

No equipment.

   

After each first set 1 min rest

Set 2

1. Flutter kicks

Group of muscles:

Lower abs, Hip flexors, Quads, Hamstring, Lower back.

Equipment:

No equipment.

   

2. Curtsy Lunge

Group of muscles:

Quadriceps, Adductors, Abductors, Glutes, Hamstring, Calves.

Equipment:

No equipment.

   

3. Backward-facing reverse pushup

Group of muscles:

Triceps, Abs, Lower back.

Equipment:

No equipment.

   

4. Duck walk

Group of muscles:

Glutes, Hip Flexors, Quadriceps, Hamstring.

Equipment:

No equipment.

   

5. Bicep curls with resistance band

Group of muscles:

Activates the brachialis, biceps brachii, and brachioradialis, biceps brachii short head is more activated than the long head.

Equipment:

Rubber band.

   

6. Band Pull-Aparts

Group of muscles:

Rear Deltoid, Rotator Cuff, Trapezius.

Equipment:

Rubber band.

   

7. Mountain Climbers

Group of muscles:

Rectus Abdominis, Quadriceps, Hamstring, Glutes, Triceps, Lower Back, Obliques.

Equipment:

No equipment.

   

After each one second set 2 min rest

Warm down

Beginner:

perform each exercise for 30 sec, 30 sec rest between exercises,  after each one round 1 min rest.

Intermediate:

perform each exercise for 35 sec, 25 sec rest between exercises, after each one round 1 min rest.

Advanced:

perform each exercise for 50 sec, 10 sec rest between exercises, after each one round 1 min rest.