For those who don’t know HIIT is high-intensity interval training designed for people who want to lose their extra weight and build their muscles. If you are one of them then here you will find an intense HIIT workout plan which can help you get the body from your dreams.
You just need to follow these exercises twice a day for 14 days. After that, you should take a one day pause and continue the workout plan another two weeks. Do this till you get the wanted results.
Lie on the ground with your feet on the floor and your hands behind your head. Lift your knees to about 90-degree angle and then rice your upper body. Start doing a bicycle pedal motion, bringing one knee up towards your armpit while straightening the other leg. Rotate your torso during the movement.
2. Leg Raises
You should lie on your back with your hands under your butt. Then raise your shoulders and feet of the floor. After that, you need to elevate your legs keeping the rest of your body steady. Hold it for several seconds and lower your legs down on the floor, without touching the floor. Do it ten times.
Start with your feet shoulder-width apart, and your chest held up and out. Extend your hands straight out in front of you. Then sit back and down like you’re sitting on a chair. Lower down, so your thighs are parallel to the floor, with your knees over your ankles. Hold this position for few seconds and bring yourself back to the starting position. Repeat it 20 times.
4. Spiderman Plank
You should start in plank position and then bring your right foot off the ground and drive your right knee up and out to your right elbow. After that bring your leg back in the starting position and repeat the movement with the other leg. Do it several times.
Start on your hands and knees with your hands underneath your shoulders. Then come onto the balls of your feet and the heels of your hands, and then walk the feet back until you are in the plank position. Bend your elbows, lowering your body down. Then slowly push yourself back up to the starting position. For more info about push-ups, I recommend reading this article.