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8/10/2019 hiit-on-the-go

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HIIT ON THE GO10 QUICK AND INSANELY EFFECTIVE WORKOUTS YOU CAN DO ANYWHERE


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Welcome to HIIT on the GOby 12 Minute Athlete.

This eBook is a resource filled withincredibly effective, insanely awesomeworkouts that you can do whiletravelingwhether all you have is a

crappy cramped gym, a nearby park,or even just a tiny hotel room.

Each workout is designed to blast fat,burn calories, and get you into awesomeshapeall in around just 12 minutes a

day, using no equipment whatsoever.


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DISCLAIMER

You should consult your physician prior to starting this program particularly if you have any medical condition orinjury that could prevent you from following this program. This program is designed for healthy individuals 18 yearsand older only. The recommendations in this guide are not medical guidelines and are for educational purposes only.

Understand that all forms of exercise pose some inherent risks. Krista Stryker (the author) advises readers to takefull responsibility for their safety and know their limits. The author and 12 Minute Athlete (www.12minuteathlete.com)are not responsible for any injury that may result from following the workouts in HIIT on the Go. Before practicing theexercises in this book, be sure th at you have equipment that is pro perly maintained, and do not take risks beyondyour level of experience and tness.

The exercises in this book are not intended as a substitute for any exercise routine or treatment or dietary regimenthat may have been prescribed by your physician or dieti tian.

If you are taking any medications, you must talk to your physician before starting any exercise program, including theHIIT on the Go workouts. If you experience any lightheadedness, dizziness, or shortness of breath while exercising,stop the movement immediately and consult a physician.

If you are sedentary, have high cho lesterol, high blood pressure, or diabetes, and/or if you are overweight before

beginning this guide, it is recommended that you receive a physical examination prior to starting this program.Please discuss all nutritional changes with your physician or a registered dietitian. If your physician recommends thatyou dont use this program, please f ollow your doctors orders.

Dont lift heavy weights if you are alone, inexperienced, injured, or fatigued. Dont perform any exercise without rstlearning the movement. Always do a warm-up prior to resistance training and interval training.


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These workouts require absolutely no equipment so you can do themanywhere, any time of the day.

So next time you travel, keep these 12 Minute Athlete travel workoutshandy youll have no excuse not to do them and get into the bestshape of your life!

Note: you will de nitely want a timer when doing these workouts, sinno one can properly count in their head when theyre working reallyhard. You can get the of cial 12 Minute Athlete app , or get thGymboss timer instead. Or, just use a free interval timer webs

BY KRISTA STRYKER
http://www.12minuteathlete.com/apphttp://www.gymboss.com/?src=IAPhttp://www.online-stopwatch.com/interval-timer/http://www.online-stopwatch.com/interval-timer/http://www.gymboss.com/?src=IAPhttp://www.12minuteathlete.com/app


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GETTING STARTED

WORKOUTS

EXERCISES


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GETTING

STARTED


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GETTING

STARTED

Read through this sec tionquickly, then you can get onto the workouts!

These workouts have been designed with the principles ofinterval training (HIIT) and functional tness in mind. This mewhile they dont actually use any heavy weights, youre still going to a kick-ass workout when you do them.

That being said, depending on your tness level, there are probablysome exercises in these workouts that you may not be able to do yet.

Thats OK.

These workouts are for everybody, and every single exercise can bescaled down to your level. But, dont sell yourself shortyoull need work as hard as you possibly can during these HIIT workouts, or younever get the results youre looking for.

Now for a few quick tips on how to actually do these workoutsthenyoull be ready to sweat!
http://www.12minuteathlete.com/hiithttp://www.12minuteathlete.com/functional-fitnesshttp://www.12minuteathlete.com/functional-fitnesshttp://www.12minuteathlete.com/hiit


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These take exactly 12 minutes tocomplete. To do them, youll needto set your timer to 18 rounds of 10

and 30 second intervals.

Youll always be resting during the10 second interval, and always beworking as hard as you possiblycan during the 30 second interval.

To know which exercises to dowhen, follow the order of theworkout guys, or look in the lowerleft-hand corner for a full list ofthe exercises.

Then go through the prescribedexercises until the timer beeps.

12

MINUTE

WORK

OUTS:


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16

MINUTE

WORK

OUTS:

These take exactly 16 minutes tocomplete. To do them, youll needto set your timer to 24 rounds of 10

and 30 second intervals.

Just like the 12 minute workouts,youll always be resting during the10 second interval and workinghard during the 30 second interval.

Follow the order of the workoutguys (or look at the list of exercises)until you complete all 24 rounds.


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During challenge workouts,youll need switch your timer tostopwatch mode, then do the list

of exercises as fast as possible.

These workouts should take youno more than about 15 minutes.

And remember, the harder youwork, the sooner your workoutwill be over with.

Note: If youre a completebeginner, feel free to reduce thenumber of total exercises for ashorter workout.

CHALLENGE

WORK

OUTS:


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HOW TO USE THIS GUIDE

When you reach the WORKOUTS section, youll notice a few th

1 The large numbers in the left-hand corner. These are the numbeyoull need to set your timer to. For example, if the numbers say 18 x 10x 30, youll be setting your timer to 18 rounds of 10 and 30 seconds. If ysee an image of a timer instead, this indicates youll be performing a timChallenge workout and should switch your timer to stopwatch mode.

2 Below the large numbers, youll see the type of workout: forexample, 12 Minute, 16 Minute, or Challenge. This gives you a quickidea of how long the workout will take.

3 Below the workout type, youll see the list of exercises for theworkout. These are the exercises youll go through, back-to-back,until the workout is nished.

If you dont know how to do a speci c exercise, simply click on thename of the exercise and a link will take you to a page with a detaileddescription as well as a video of how to do the exercise.

You can learn how to do all of the exercises in the EXERCIof the book. Id recommend looking at these before starting a workouso you know exactly what youre doing before you start.

OK, thats pretty much everything you need to know about theseworkouts. Now go get your workout gear on, set your timer, and GO!


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GOHARD


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WORKOUTS

Hi h T


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12 MINUTE

HIGH KNEES

REPTILE PUSH UPS

TUCK JUMPS

WALKING LUNGES

HIGH KNEES

SIT UPS

HighKnees

HighKnees

ReptilePushUps

TJu

WalkingLunges

SitUps

B Ai Hi h


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12 MINUTE

BURPEES

AIR SQUATS

HIGH KNEES

MOUNTAIN CLIMBERS

SQUAT JUMPS

PISTOLS

Burpees AirSquats

HighKnees

MountainClimbers

SquatJumps

P

Tuck Handstand Burpees


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12 MINUTE

TUCK JUMPS

HANDSTAND PUSH UPS

BURPEES

PIKE PLANK JUMPS

JUMP LUNGES

V UPS

TuckJumps

HandstandPushUps

Burpees

PikeJumps

JumpLunges

V Ups

High Walking Burpees


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12 MINUTE

HIGH KNEES

WALKING LUNGES

BURPEES

DIVE BOMBER PUSH UPS

HIGH KNEES

MOUNTAIN CLIMBERS

HighKnees

WalkingLunges

Burpees

DiveBomberPushUps

HighKnees

MountainClimbers

Burpees Pistols Squat


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12 MINUTE

BURPEES

PISTOLS

SQUAT JUMPS

HANDSTAND PUSH UPS

TUCK JUMPS

V UPS

Burpees Pistols SquatJumps

Handstand TuckJumps

V Ups

T

Burpees Air Jump


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16 MINUTE

BURPEES

AIR SQUATS

JUMP LUNGES

PUSH UPS

HIGH KNEES

SIT UPS

TJu

Burpees AirSquats

JumpLunges

PushUps

HighKnees

SitUps

Tuck H


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16 MINUTE

TUCK JUMPS

REPTILE PUSH UPS

HIGH KNEES

WALKING LUNGES

BURPEES

V UPS

ReptilePushUps

WalkingLunges

TuckJumps

HK

Burpees V Ups

High A


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CHALLENGE

COMPLETE 5 ROUNDS:

100 HIGH KNEES

10 REPTILE PUSH UPS

10 AIR SQUATS

10 BURPEES

10 V UPS

HighKnees

ReptilePushUps

AS

Burpees V Ups

Handstand S


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CHALLENGE

COMPLETE AS FAST ASPOSSIBLE IN ANY ORDER:

30 HANDSTAND PUSH UPS

40 PUSH UPS

50 SQUAT JUMPS

60 SIT UPS

70 BURPEES

HandstandPushUps

PushUps

SJu

SitUps

Burpees

TuckBurpees Handstand


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CHALLENGE

DO 21, 15 AND 9 REPSOF THE FOLLOWING:

BURPEES

HANDSTAND PUSH UPS

TUCK JUMPS

TuckJump

Burpees HandstandPushUps


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EXERCISES


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_Stand with your feet hipapart.

_Pull your shoulders bacengage your abs.

_Push your butt & hips byou were sitting in a cha

_Keep your weight on yo

_Go down until your thiparallel to the oor, raisiarms up as you lower do

_Repeat.

Watch the video

AirSquats
http://youtu.be/mtOU-njXECAhttp://youtu.be/mtOU-njXECA


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_Get into a squat positionhands on the oor in fron

_Kick your feet back intoposition.

_Return your feet back toposition as fast as possibl

_Immediately jump up inas high as you can.

_Add a little clap for piza

Watch the video

Burpees
http://youtu.be/PeOgB-xExVUhttp://youtu.be/PeOgB-xExVU


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_Start in a downward dog

_ Bend your elbows and dchest to the oor. Push fo

_ Pause when you have pyour body forward and up

_ Bend your elbows and dyour chest back down to t

_Push back up to the startposition and repeat.

Watch the video

Beginner Modi cation

_Start with your hands in

you and knees on the grou

_ Bend your elbows and dchest to the oor. Push fo

_ Pause when you have pyour body forward and up

_ Bend your elbows and dchest back down to the o

_Push back up to the startposition and repeat.

DiveBomberPushUps
http://youtu.be/UDF-j9uiRvghttp://youtu.be/UDF-j9uiRvg


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_Face a wall in a standing

_Kick your feet up so youhandstand position agains

_Squeeze your abs, glutemuscles.

_Lower yourself toward tas far as possible.

_Push back up and repeat

Watch the video

HandstandPushUps

h
http://youtu.be/OdY5XJ21tRYhttp://youtu.be/OdY5XJ21tRY


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_Stand in place with yourhip-width apart.

_Drive your right knee tyour chest and quickly lthe ground.

_Follow with your left kn

_Continue alternating kneworking as fast as humanpossible.

_Use a jump rope for an achallenge.

Watch the video

HighKnees

J
http://youtu.be/FhqmGltkOuchttp://youtu.be/FhqmGltkOuc


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_Start in a lunge positionknees touching or almostthe oor.

_Jump up explosively anlegs so that your rear leg front and front leg is in th

_Repeat as fast as you ca

Watch the video

JumpLunges
http://youtu.be/3HEBHtvEqXwhttp://youtu.be/3HEBHtvEqXw


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_Start in the push up pos

_Bring one knee toward yas far as it will go.

_Repeat with the other knfeels like youre running

Watch the video

MountainClimbers
http://youtu.be/ufQFkVm-6qghttp://youtu.be/ufQFkVm-6qg


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_Start in a downward dog _Jump feet up as far as poand land on one side.

_Jump to other side and r

Watch the video

PikeJumps

Pi t l
http://youtu.be/tKyviI7NZkwhttp://youtu.be/tKyviI7NZkw


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Pistols


_Stand on one leg, with thleg parallel to the oor.

_Using a chair for balancyourself down on one legyoure sitting in a chair.

_Go down as far as possiworking toward getting yparallel to the oor.

_Repeat.

_Stand on one leg, with thleg parallel to the oor.

_Lower yourself down onas if youre sitting in a ch

_Go down as far as possiworking toward getting yparallel to the oor.

_Repeat.

Watch the video
http://youtu.be/i-Ul_aUEacYhttp://youtu.be/i-Ul_aUEacY


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_Start in a push up positionshoulder directly over your

_Tighten your abs, glutes a

_Lower yourself down so chest touches the oor.

_Push yourself back up int

starting position and repe

Watch the video

PushUps
http://youtu.be/4Xn6VEB2nZAhttp://youtu.be/4Xn6VEB2nZA


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_Start in a push up positiyour shoulder directly ovhands.


_While lowering your cheoor, bring one knee towa

elbow on the same side of

_Push yourself back up aon the opposite side.

Watch the video

ReptilePushUps


_Start in a push up positiyour knees on the oor.


_Lower yourself down, bone knee toward your elbsame side of the body.

_Push yourself back up aon the opposite side.
http://youtu.be/6k8-4BqutnEhttp://youtu.be/6k8-4BqutnE


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SitUps _Lay on the oor with yo

spread in a butter y setup

_Stretch your arms in fron

_Use your abs to pull youthe oor.

_Touch your feet with yomaking sure to keep yourforward.

_Lower back down and re

Watch the video

Squat
http://youtu.be/ysHS5f1Ypc4http://youtu.be/ysHS5f1Ypc4


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_Stand with your feet shwidth apart

_Lower yourself into a sposition with your thighsto the oor.

_Jump up as explosively a

_Land in a squat positionrepeat.

Watch the video

SquatJumps

Tuck
http://youtu.be/re7G9FwFX2Ihttp://youtu.be/re7G9FwFX2I


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TuckJumps

_Stand with your feet showidth apart.

_Jump up as high as you tucking your knees into y

_Land and repeat immed

Watch the video
http://youtu.be/4PX2x4NGyG0http://youtu.be/4PX2x4NGyG0


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_Lie on your back.

_Stretch your arms overhkeep your legs straight.

_Simultaneously raise yand legs as high as you ckeeping them as straightpossible.

_Try and touch your feethands.

_Lower down and repeat

Watch the video

V Ups
http://youtu.be/9ecEW2CQy5shttp://youtu.be/9ecEW2CQy5s


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