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Two Amazing Benefits of HIIT:

1. Encourages Fat Loss

High-Intensity Interval Training sends your body into fat-burning overdrive. It is designed to
push you to maximum effort in limited �me. HIIT increases res�ng metabolic rate following
exercise for up to 24 hours, allowing you to burn more calories even when you’re not training.
This is due to excess post-exercise oxygen consump�on (EPOC).

Long slow aerobic exercise can cause muscle wastage as the body relies on muscle as a source
of energy. To keep muscle mass and lose excess fat, add HIIT into your regime.

2. Burns More Calories in A Shorter Amount of Time

Studies have proven that HIIT is the most �me-efficient fat blaster exercise form there is. In fact,
15 minutes of HIIT can burn more calories than 1 hour of jogging.

Because the body is training at such a high intensity, it is more prone to injury. So, include a
warm-up and a stretching rou�ne before and a�er your HIIT training.

HIIT Workout 1:

Dura�on: 10 minutes - full body workout

Direc�on: Complete each exercise for 30 seconds. Do each exercise straight a�er each other
without rest, unless specified.

· High knees Rest for 30 seconds
· Push-ups
· Straight arm plank · Squats
· Mountain climbers · Alterna�ng lunges
· Leg lowers · Plank
· Alterna�ng heel touches · Alterna�ng heel touches
· Sta�c lunge (le� leg)
Rest for 30 seconds · Sta�c lunge (right leg)
· High knees
· Abdominal crunch
· Russian twist
· Burpees
· Standing calf raises
· Alterna�ng lunges

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