{"id":58617,"date":"2023-12-22T00:00:00","date_gmt":"2023-12-21T23:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/28-min-chr-hiit-smas-workout\/"},"modified":"2023-12-22T00:00:00","modified_gmt":"2023-12-21T23:00:00","slug":"28-min-chr-hiit-smas-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/28-min-chr-hiit-smas-workout\/","title":{"rendered":"Workout of the week: 28-min Chr-HIIT-smas workout"},"content":{"rendered":"\n

ALL LEVELS <\/strong>\/ Chr-HIIT-smas workout<\/strong> \/ 28 minutes<\/p>\n\n\n\n

Equipment<\/strong>: Gym mat <\/p>\n\n\n\n

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

December 25th epitomizes the very essence of a rest day.<\/strong> While the festive season typically indulges in a feast of laziness, abundant eating, and cheerful drinking, among us exist a few extraordinary individuals who choose to be the unsung heroes of the day and work out<\/strong>. <\/p>\n\n\n\n

If you don’t feel like working out on this specific day, don’t worry. The beauty of this routine lies in its versatility and no need for equipment. That way, it’s ready whenever you decide to match your fitness goals with your holiday spirits<\/strong>.<\/p>\n\n\n\n

We’ve lovingly named this session our Chr-HIIT-smas workout<\/strong>, blending the festive spirit of Christmas with the intensity of HIIT (high-intensity interval training). Featuring 5 exercises, each lasting 45 seconds with 15 seconds of rest in between<\/strong>. You’ll have to perform 4 rounds, with 1-minute to rest between them<\/strong>. Given the inclusion of one unilateral exercise, this workout will take exactly 28 minutes to complete<\/strong>, leaving you enough time to savour the holiday season. <\/p>\n\n\n\n

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  1. Burpees<\/li>\n\n\n\n
  2. Hight squat jumps<\/li>\n\n\n\n
  3. Push-up sit back<\/li>\n\n\n\n
  4. Quadruped shoulder taps<\/li>\n\n\n\n
  5. Side plank<\/li>\n<\/ol>\n\n\n\n

    Let’s HIIT this Christmas!  <\/strong><\/p>\n\n\n\n\n\n

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

    WORKOUT SETUP<\/h2>\n\n\n\n
      \n
    • 5 exercises<\/li>\n\n\n\n
    • 45 seconds on, 15 seconds off<\/li>\n\n\n\n
    • 4 rounds<\/li>\n\n\n\n
    • 1-min to rest between rounds<\/li>\n\n\n\n
    • Equipment: Gym mat <\/li>\n\n\n\n
    • Duration: 28 minutes<\/li>\n<\/ul>\n\n\n\n
      <\/div>\n\n\n\n

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

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

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

      1 – BURPEES<\/h3>\n\n\n\n

      45 sec on, 15 sec off<\/strong><\/p>\n\n\n\n

        \n
      • Start in a standing position and engage the core.<\/li>\n\n\n\n
      • Begin the movement by quickly bending down, reaching the hands towards the floor in front of the feet.<\/li>\n\n\n\n
      • As you do this, simultaneously jump, bring your legs back and land on the floor in a push-up position.<\/li>\n\n\n\n
      • Perform a push-up and, on the way up, drive the hips up rapidly and jump into a squat position.<\/li>\n\n\n\n
      • Return to upright and repeat.<\/li>\n<\/ul>\n\n\n\n