{"id":58476,"date":"2023-06-05T00:00:00","date_gmt":"2023-06-04T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/14-min-fullbody-hiit-workout\/"},"modified":"2023-06-05T00:00:00","modified_gmt":"2023-06-04T22:00:00","slug":"14-min-fullbody-hiit-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/14-min-fullbody-hiit-workout\/","title":{"rendered":"Workout of the week: 14-min full-body HIIT workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ full-body HIIT workout \/ 14 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Gym box & gym mat<\/p>\n\n\n\n

<\/div>\n\n\n\n

Ah, June! With longer and sunnier days in full swing, the time is perfect for you to rev up your workout routine and try a HIIT workout<\/strong>. HIIT stands for high-intensity interval training. It involves short, intense bursts of activity followed by brief periods of rest<\/strong>. And the best part? You can do it anywhere, anytime, with no equipment necessary. It’s the perfect summer workout!<\/strong><\/p>\n\n\n\n

So, whether you’re at the beach or in the park, or even if you’re still in the city, you should try this full-body HIIT workout<\/strong>. It has 8 exercises<\/strong> to perform for 20 seconds, with 10 seconds to rest between<\/strong>. With 3 rounds<\/strong>, the whole workout will take 14 minutes to complete. <\/strong><\/p>\n\n\n\n

    \n
  1. Crawl<\/li>\n\n\n\n
  2. Long jump<\/li>\n\n\n\n
  3. Bunny hops<\/li>\n\n\n\n
  4. Box jump<\/li>\n\n\n\n
  5. Crab walk<\/li>\n\n\n\n
  6. Side to side<\/li>\n\n\n\n
  7. Inch worm<\/li>\n\n\n\n
  8. Lateral jumps<\/li>\n<\/ol>\n\n\n\n

    Ready? Let’s HIIT it! <\/strong><\/p>\n\n\n\n\n\n

    <\/div>\n\n\n\n

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 8 exercises<\/li>\n\n\n\n
    • 20 sec on, 10 sec off<\/li>\n\n\n\n
    • 3 rounds<\/li>\n\n\n\n
    • 14 minutes total <\/li>\n\n\n\n
    • Equipment: Gym box & gym mat<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

      WORKING OUT FROM HOME? NO PROBLEM<\/h3>\n\n\n\n

      EVO nurtures natural movement and our workouts, such as this one, usually require little to no equipment and minimal training space, making it easy to perform them everywhere.<\/p>\n\n\n\n

      <\/div>\n\n\n\n

      WORKOUT EXERCISE LIST<\/h2>\n\n\n\n

      3 rounds<\/strong><\/p>\n\n\n\n

      <\/div>\n\n\n\n

      1 – CRAWL<\/h3>\n\n\n\n

      20 sec on, 10 sec off<\/strong><\/p>\n\n\n\n

        \n
      • Begin in a kneeling position with your hands on the floor in front of you. Engage the core and set the shoulders. <\/li>\n\n\n\n
      • Keeping the torso horizontal, lift the knees a few inches off the floor \u2014 this is your start position. You will feel the muscles in your core engage.<\/li>\n\n\n\n
      • Start crawling forward-moving opposite hand and foot in a smooth, coordinated manner. Try to keep the back horizontal as you move.<\/li>\n\n\n\n
      • Continue for 20 seconds. <\/li>\n<\/ul>\n\n\n\n