15-Minute HIIT for Women: High Intensity Workouts You Can Do Anywhere by Harney Gina

Author:Harney, Gina [Harney, Gina]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2020-06-22T16:00:00+00:00

CHAPTER THREE

The Workouts

It’s time to get started with effective workouts you can complete in 15 minutes using minimal equipment. These workouts are designed to help you maximize your fitness results in a place of your choosing. They are divided into the following categories:

• Core, arms, and abs

• Legs and glutes

• Full body

These workouts include tips for modifications, numbered steps, and illustrations to help ensure proper form. They progress in difficulty, so follow each section’s workouts in sequence. It’s absolutely okay—in fact it’s recommended—to repeat workouts, not least because it’s a great way to gauge your progress and see how much stronger you get over time.

Before you proceed with this exercise regimen, remember that it’s not a good idea to do HIIT workouts every day. Your heart is a muscle that needs adequate time to repair and recover. Alternating the intensity levels of your workouts throughout the week—scheduling an easier workout the day after a challenging one—helps your whole body recover. A good rule of thumb: If you did it yesterday, don’t do it again today.

I’ve included some purely strength-based workouts to alternate with HIIT exercises and cardio-focused workouts. If you have a challenging HIIT day, go for a walk or easy run the following day or try a strength workout. The next day, you’ll be ready for more HIIT. Generally speaking, I don’t recommend doing cardio-driven HIIT workouts more than three times a week on non-consecutive days.

Here are some examples of weekly schedules based on how many days you have available to exercise:

• Two days per week: two full-body workouts on non-consecutive days; or one day of core, arms, and abs and one day of legs and glutes workout

• Three days per week: three full-body workouts on non-consecutive days; or one day of core, arms, and abs, one day of legs and glutes, and one full-body workout

• Four days per week: two days of core, arms, and abs and two days of legs and glutes; or one day of core, arms, and abs, one day of legs and glutes, and two full-body workouts on non-consecutive days

• Five days per week: one day of easy cardio of choice, two days of core, arms, and abs, and two days of legs and glutes; or one day of core, arms, and abs, one day of legs and glutes, two full-body workouts on non-consecutive days, and one day of easy cardio of choice

No matter your workout schedule, always allow at least one to two days per week of full rest. On these days, go for a walk around the neighborhood or enjoy some restorative self-care: Meditate, have a bubble bath, take a nap, or do whatever feels restorative to you. This practice allows your body to recover for the following week.

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