Type: High-intensity interval training
Muscle groups targeted: Full body
Equipment: None, but a mat is recommended
Length: 29 - 32 minutes
This week, the workout is based on improving swimming performance but can be a tough HIIT workout for non-swimmers too! This HIIT routine targets the full body in just 30 minutes and also includes an added core focus! The power focused exercises like jump squats and jumping lunges can help improve flip turns and explosiveness off of the blocks. We have included links for exercises and colour coordinated rest times for beginner, intermediate and advanced exercisers.
Warm-up (5 min)
Active Recovery: 30 seconds / 45 seconds / 1 minute
Main Set (30 sec on, 30 sec off)
Active Recovery: 30 seconds / 45 seconds / 1 minute
Repeat Main Set
Active Recovery: 1 minute / 1.5 minutes / 2 minutes
Core Set (30 sec on, 30 sec off)
Active Recovery: 30 seconds / 45 seconds / 1 minute
Repeat Core Set
Active Recovery: 30 seconds / 45 seconds / 1 minute
Cool Down (5 min)
Leg Swings
Quad & Hamstring Stretches
Disclaimer: Exercise at your own risk. This workout is designed for individuals who are comfortable and can tolerate high-intensity exercise. Do not try intensities or exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program.
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