BURN & FIRM - 30 MIN HIIT EXERCISE PROGRAM -...
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BURN & FIRM - 30 MIN HIIT EXERCISE PROGRAM www.gnc.co.za GNC South Africa @GNC_SA gncsouthafrica The following 30 min HIIT (High intensity interval training) exercises are quick and easy to perform while burning fat and preserving well-earned muscle mass. The majority of the exercise outlined in this program can be done with little to no gym equipment making this program ideal for those without access to a gym. Notes • Duration of workout 30 minutes. • Each day incorporates two exercise sets targeting specific muscle groups. • Each set must be completed in under 5 minutes. • Rest for 30 seconds between each set. • Each set must be carried out 3 times. • Always do set 1 followed by set 2 to allow for rest of certain targeted muscle groups. • To increase intensity, increase the number of reps per exercise gradually & decrease the rest period between sets to 20 seconds, 15 seconds or zero seconds dependant on your level of fitness. After completing each set for three rotations, perform 20 -30 min steady state cardio of your choice. Eg: cycling, walking, running, rowing, orbitrek, step machine, arm cycle, swimming. Weekly schedule Day 1: Upper body and abs + 20 -30 minute steady state cardio Day 2: Lower body + 20 -30 minute steady state cardio Day 3: Full Body workout + 20 -30 minute steady state cardio Day 4: Upper body and abs + 20 -30 minute steady state cardio Day 5: Lower body and abs + 20 -30 minute steady state cardio Day 6: Full Body workout + 20 -30 minute steady state cardio Day 7: Rest day
Transcript of BURN & FIRM - 30 MIN HIIT EXERCISE PROGRAM -...
BURN & FIRM - 30 MIN HIIT EXERCISE PROGRAM www.gnc.co.za
GNC South Africa@GNC_SA
gncsouthafrica
The following 30 min HIIT (High intensity interval training) exercises are quick and easy to perform while burning fat and preserving well-earned muscle mass. The majority of the exercise outlined in this program can be done with little to no gym equipment making this program ideal for those without access to a gym.Notes• Duration of workout 30 minutes.• Each day incorporates two exercise sets targeting specific muscle groups.• Each set must be completed in under 5 minutes.• Rest for 30 seconds between each set.• Each set must be carried out 3 times.• Always do set 1 followed by set 2 to allow for rest of certain targeted muscle groups.• To increase intensity, increase the number of reps per exercise gradually & decrease the rest period between sets to 20 seconds, 15 seconds or zero seconds dependant on your level of fitness. After completing each set for three rotations, perform 20 -30 min steady state cardio of your choice. Eg: cycling, walking, running, rowing, orbitrek, step machine, arm cycle, swimming.
Weekly schedule
Day 1: Upper body and abs + 20 -30 minute steady state cardio
Day 2: Lower body + 20 -30 minute steady state cardio
Day 3: Full Body workout + 20 -30 minute steady state cardio
Day 4: Upper body and abs + 20 -30 minute steady state cardio
Day 5: Lower body and abs + 20 -30 minute steady state cardio
Day 6: Full Body workout + 20 -30 minute steady state cardio
Day 7: Rest day
MONDAY - UPPER BODY & ABS PROGRAM www.gnc.co.za
GNC South Africa@GNC_SA
gncsouthafrica
10 X PUSH UPS 20 X STRAIGHT LEG JACKNIFE
10 X TRICEP DIPS 15 X SIT UPS
10 X MOUNTAIN CLIMBER PUSH UPS 12 X LEG RAISES
10 X COMMANDO
SET 1 SET 21 1
2
3
4
40 SKIPS & 20 -30 MINUTE STEADY STATE CARDIO5
2
3
4 10 X BURPEES
TUESDAY - LOWER BODY www.gnc.co.za
GNC South Africa@GNC_SA
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30 X JUMP SQUATS 12 X WEIGHTED STEP UPS
15 X SQUATS 20 X MEDICINE BALL SQUAT & PRESS
20 X WALKING LUNGES 40 X SKIPS
25 X KNEE UPS
SET 1 SET 21 1
2
3
4
20 -30 MINUTE STEADY STATE CARDIO5
2
3
4 10 X BURPEES
WEDNESDAY - FULL BODY WORKOUT www.gnc.co.za
GNC South Africa@GNC_SA
gncsouthafrica
20 X SUMO SQUATS 15 X STRAIGHT LEG JACK KNIFES
10 X LAY DOWN PUSH UPS 40 X SKIPS
16 X JUMP LUNGES 10 X COMMANDOS
12 X MOUNTAIN CLIMBER PUSH UPS
SET 1 SET 21 1
2
3
4
2
3
4 10 X BURPEES
20 -30 MINUTE STEADY STATE CARDIO5
THURSDAY - UPPER BODY AND ABS www.gnc.co.za
GNC South Africa@GNC_SA
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30 X MOUNTAIN CLIMBERS 12 X TRICEP DIPS
12 X WEIGHTED SQUAT CLEAN AND PRESS 20 X AB BIKES
20 X MEDICINE BALL SQUAT AND PRESS 12 X SIT UPS WITH TWIST
10 X LAY DOWN PUSH UPS
SET 1 SET 21 1
2
3
4
2
3
4 10 X STRAIGHT LEG SIT UPS
20 -30 MINUTE STEADY STATE CARDIO5
FRIDAY - LOWER BODY & ABS www.gnc.co.za
GNC South Africa@GNC_SA
gncsouthafrica
20 X WALKING LUNGES
25 X KNEE UPS
20 X SUMO SQUATS 40 X SKIPS
SET 1 30 X JUMP LUNGES1
1
12 X RAISED REVERSE LUNGES2
20 X JUMP SQUATS32
3 4
5 10 X BURPEES
20 -30 MINUTE STEADY STATE CARDIO5
SET 2
4 12 X WEIGHTED BENT LEG
SATURDAY - FULL BODY WORKOUT www.gnc.co.za
GNC South Africa@GNC_SA
gncsouthafrica
12 X PUSH UPS 20 X STRAIGHT LEG SIT UPS
20 X MEDICINE BALL SQUAT & PRESS 20 X WALKING LUNGES
20 X KNEE UPS 12 X WEIGHTED STEP UPS
SET 1 SET 21 1
2
3
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2
3
30 X AB BIKES 10 X BURPEES
20 -30 MINUTE STEADY STATE CARDIO6 SUNDAY - REST DAY
