What's fast, effective, and builds up your fitness in a hurry?

It’s a HIIT workout!

And I’ve got a GREAT do-anywhere workout in this email that will put the power of HIIT to work for you.

Here are just a few reasons we love HIIT (high-intensity interval training):

• You can get the same calorie- and fat-burning benefits of a longer, less intense workout

• It can improve your heart and metabolic health

• You can build muscle and strength

• HIIT can help lower blood pressure and blood sugar

• It’s good for your brain

The workout below should take 18 minutes (not including your warmup and cooldown), and will leave you feeling energized and ready for whatever comes your way!

TIPS:

• Always start with a 5-minute warm-up to prepare your body — gradually bring your heart rate up by walking, jogging, etc.

• Modify exercises to suit your fitness level.

• Focus on maintaining good form over speed.

• Always end with a 5-minute cool-down and stretch session to return your heart rate to normal and help with recovery.

🔥Full-Body Fire Workout 

Warm up, and then do each exercise for 40 seconds and take 20 seconds of rest between each exercise.

Do each circuit 2x before moving on to the next.

(So… do exercise 1 for 40 seconds, take a 20-second break, do exercise 2 for 40 seconds, take a 20-second break, do exercise 3 for 40 seconds, take a 20-second break, repeat the circuit, and then move on to the next circuit.) 

If you need to, take 1-2 minutes to rest between circuits.

Circuit 1:

• High Knees

• Push-up with Rotation

• Reverse Lunges

Circuit 2:

• Jumping Jacks

• Triceps Dips (use a chair or low table)

• Side Plank (20 seconds on each side)

Circuit 3:

• Mountain Climbers

• Squats

• Superman Lifts

After you do the workout, make sure you take a sweaty selfie and tag me with it!

Josh Hightower
www.TitanFitnessOnline.com

P.S. You might be surprised at how quickly you can lose weight when you’re working smarter, not harder. Our small group coaching is all about simplifying the process and helping you do ONLY what you need to do to get you to lose weight in as little as a few weeks.

Get all the details and sign up here to get all the details and see if small group training is right for you!

REFERENCES:
www.healthline.com/nutrition/benefits-of-hiit
www.healthline.com/health-news/hiit-exercise-may-boost-memory-study-finds
High Knees: https://giphy.com/gifs/8fit-62aGqZoUJYtPsl0Hb0
Push-up with Rotation: https://www.youtube.com/watch?v=vKaLCCNxMho
Reverse Lunges: https://giphy.com/gifs/8fit-fitness-workout-cXHxOJu8vEwhoApxjy
Jumping Jack: https://giphy.com/gifs/jumping-jacks-ckMk3RKUK29lziaspI
Triceps Dip: https://giphy.com/gifs/8fit-triceps-dips-tricep-yr17KHeCtKgjGE1SMb
Side Plank: https://giphy.com/gifs/8fit-fitness-workout-exercise-XbU37dZrAd9zVRkR23
Mountain Climbers: https://giphy.com/gifs/8fit-fitness-male-lose-weight-jsYmets3thkLhcvZ43
Squats: https://giphy.com/gifs/8fit-fast-squat-tabata-1qfKN8Dt0CRdCRxz9q
Superman lift: https://media.giphy.com/media/U6M7Cok9nm6rGfg2BX/giphy.gif