DAY 6: New Year Challenge - HIIT Workout

Day 6 of the New Year Challenge is a 25-minute high intensity interval training (HIIT) workout, totaling about 2100 steps. The format is three rounds of five exercises done in intervals of 30 seconds each with 30 seconds of rest in between. With this workout, you achieve your 150 minutes of moderate cardio work this week. Congratulations!! 

The goal is to challenge yourself during the 30-second exercise rounds to get your heart rate up. The work interval should feel like you are exercising “hard” to “very hard”. Using the talk test as a guide, you should be able to  carry on a conversation, with difficulty. The intensity of the recovery interval should be 40-50% of your estimated maximal heart rate -- this means physical activity that feels very comfortable, which will help you recover and prepare for your next work interval.

The five exercises in this workout are:

✅ Brisk walk, jog in place or high knees

✅ Jumping Jack

✅ Skiers

✅ Drop squats or mini-squats 

✅ Front punches

If you're a beginner, go at your own pace and build up the intensity of the exercise portions gradually. The more you do it, the stronger you will become!

Should older adults be doing HIIT programs? Yes, with approval of your doctor. Research has shown that benefits of HIIT training include improving:

✳️  Blood pressure

✳️  Cardiovascular health

✳️  Insulin sensitivity (which helps the exercising muscles use glucose for fuel to make energy)

It can also help lower cholesterol levels and abdominal fat and body weight while maintaining muscle. For more information on HIIT training, visit our blog “Should I be doing HIIT?”

Like the HIIT workout format? Try our other HIIT workouts in our YouTube Playlist.
Also, remember to look out for the Secret Word to enter to win yes2next gear with our New Year Challenge Sweepstakes!

See you tomorrow for the final Day 7!