Thursday April 30 - Workout of the Day - HIIT

Hey PE'ers.  Have an enjoyable workout!

Focus:  High Intensity Interval Training.

During HIIT training, your heart rate (measured in "beats per minute" or bpm) should be around 80% of your Max Heart Rate.  Remember: Your max heart rate = 220 - your age.  (So for example;  if you are 15 - your max HR would be 205 bpm.)  Then take your max HR and x .80 = this is the high end of your target heart rate zone.  (So, if you're 15 - you would want your heart rate around 164 bpm [205 x .80].)  If you don't have a HR device available to you or don't want to take your HR during exercise... another good indicator that your HR is in the upper target zone is that you're breathing hard and it should be difficult to speak more than a few words.

For Option 1 and Option 2 - you will need to do a warm-up before beginning.  (Option 3 includes a warm-up)

Option 1

Darebee HIIT Workout:

Option 2

Pyramid HIIT Workout:

Round 1 - 5 of each exercise
Round 2 - 10 of each exercise
Round 3 - 15 of each exercise
Round 4 - 10 of each exercise
Round 5 - 5 of each exercise

• high knees (each knee) 
• Russian twists* (each side)  - see demo below
• lunges (each leg) 
• mountain climbers (each leg) 
• squats 
• jumping jacks

Rest anywhere from 30 seconds to 2 minutes in between each round.

*Russian Twist demo

Option 3

Fitness Blender HIIT Workout:

Have Fun!
***Don't forget to submit your PE Journal***