enthusiastic about Yoga and, Dance Sessions, or Booty-workout – with your Workout Videos Maddie Lymburner, many probably better known as MadFit, regularly your Fans.
Now she shared on her Instagram Account a HIIT Video that lasts only 12 minutes. With this “Killer”Workout, as Maddie describes it self, be properly burned calories – in just four rounds, each with four Exercises.
how to play: in each round you will do the Exercise for 30 seconds and do 15 seconds of rest until the next Exercise.
The Best part is: You can’t perform full-body Workout only at home easily – pleased because of this HIIT program involves no jumps, the neighbors beneath you.
The Exercises step by step
width declared before you start your fitness Mat on the floor. For some of the Exercises in the HIIT-Workout Maddie used dumbbells a 4.5-Kilo short.
You can of course use more or less weight, or the dumbbells, simply omit.
1. Squat Double Press
Squats are not only particularly effective for the legs and buttocks, at the same time be trained in this variant also the shoulders. Take a dumbbell between your hands and spread the legs slightly more than hip width apart.
Then you perform a squat. If you come back, you leave the legs slightly stretched and bring the dumbbell twice with straight arms over your head.
2. Mountain climber
This Exercise stimulates fat-burning. Take the Plank Position and pull alternating knees to the torso.
Try to keep the pace high.
3. Reverse Lunges with a Curl
Lunges use lots of large muscles, and burn so many calories. Similar to the first Exercise but it also trains here at the same time the torso.
Take a dumbbell in each Hand and an upright Position. Then you make a lunge to the rear, staying in this Position, and lead a biceps curl.
Ensure you bend both arms at the same time to the top and back down. Make sure that the elbows move as little as possible.
4. Leg Drops
For the last Exercise, you lie down on your Mat. The hands you put under your buttocks. Then you move the legs stretched out from the bottom to the top.
The lower back should touch the Mat.
Anna Lena Lüthje
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