LEVEL: Beginner
YOU WILL NEED Water, a yoga mat and an interval timer app on your phone.
With the uncertainty about the pandemic and physical distancing, it’s always good to have a few workouts in your pocket to help you work up a sweat in a pinch. This workout requires minimum space and a yoga mat with only your body and mind primed for a warm-up.
EXERCISE STRUCTURE
This High-Intensity Interval Training (HIIT) programme will get you up and active in no time. Work for time rather than reps and remember to go easy on yourself if you’re a beginner. Always seek advice from a medical professional before you undertake any form of exercise.
CYCLE
WORK TIME 30 seconds
REST TIME One minute or one minute and 30 seconds if required
Work for the specific period of time and then take a break with a stretch during the off times with plenty of water at hand.
After each cycle take a two minute break and repeat for three rounds but stop if you don’t feel you can go on. Remember to be gentle on yourself if you are a beginner.
WARM-UP
This is important. Start gently with a light stretch followed by 20 seconds of high knees and 10 seconds of pushups. Repeat twice or until you break a light sweat.
Exercise No. 1 • High Knees
Go for form and make sure to land on your yoga mat to lessen any impact on your knees. Worry about speed later. Make sure to go as swiftly as possible without discomfort.
Exercise No. 2 • Squats
Remember to go all the way down and all the way up with your hands extended for balance. To avoid taxing your back, ensure proper form by placing your feet comfortably apart and doing your best to not fall on your knees.
Exercise No. 3 • Pushups
A great exercise for strength. Watch your elbows as you go down and ensure they are tucked in and not moving outward from your body. If it’s too difficult, consider doing junior pushups with your feet crossed and pivoting on your knees.
Exercise No. 4 • Planks
A relatively straightforward exercise if you can pardon the pun. Hold a plank on your mat for the full duration of 30 seconds. Imagine your body as an unmovable, straight plane and maintain.
