HIIT Track Workout to Blast Fat

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Warmup Exercise

For this exercise, you can either take a walk around or do a light jog for 10 to 15 minutes. If you are on a running track, you can walk through four times around the track. This is to warm up your muscles and engage your cardiovascular system.

#1 – 50-meter Dash

Begin in an upright standing position, maintaining good alignment with your head, shoulders, hips and legs.  Tighten your abdominal muscles and engage your glutes, and then lift one foot to start running forward, countering the movement with your opposite hand.

Start at 30 percent to 40 percent effort and finish to about 80 percent to 90 percent, almost like gradually progressing to a sprint. You can either walk or jog back to the starting point.

50-meter Dash 

#2 – Pushup

#2A – Pushup From Knees

Begin in a four-point position, with your knees under your hips and your hands beneath your shoulders. Move into a plank position, maintaining proper alignment with your head, shoulders, hips and knees. Tighten your abdominal muscles, and then pivot at your knees and bend your arms to lower your upper body toward the ground. Straighten your arms to raise back up, completing the pushup movement. Repeat the movement.

Pushup From Knees

Start with one set of 4 repetitions.

#2B – Pushup From Toes

Begin in a 4–point position, with your knees under your hips and your hands beneath your shoulders. Move into a plank position, maintaining proper alignment with your head, shoulders, hips and toes. Tighten your abdominal muscles, then bend your arms to lower your upper body toward the ground. Straighten your arms to raise back up, completing the pushup movement. Repeat the movement.

Pushup From Toes

Start with one set of 4 repetitions.

#3 – 50-meter Dash

When your heart rate goes down, repeat the 50-meter dash, focusing on nice quick stride toward the endpoint.

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs.  Tighten your abdominal muscles and engage your glutes, then lift one foot to start running forward, countering the movement with your opposite hand.

Start at 30 percent to 40 percent effort and finish to about 80 percent to 90 percent, almost like gradually progressing to a sprint. You can either walk or jog back to the starting point.

50-meter Dash

#4 – Forearm Plank

Begin in a four-point position, with your knees under your hips and your hands beneath your shoulders. Tighten your abdominal muscles, then move into a forearm plank position, maintaining proper alignment with your head, shoulders, hips and toes. Hold this position for 5 seconds. Relax to return to the starting position.

Plank From Elbows

Alternative Exercise

Begin in a four-point position, with your knees under your hips and your hands beneath your shoulders. Tighten your abdominal muscles, then move into a straight-arm plank position, maintaining proper alignment with your head, shoulders, hips and toes. Hold this position for 5 seconds. Relax to return to the starting position.

Alternative Exercise

#4A – Side Plank

Move into a forearm side plank position, maintaining proper alignment with your head, shoulders, hips and toes. Tighten your abdominal muscles and extend one arm up toward the sky, holding this position for 5 seconds. Lower your arm back down to return to the starting position.

Side Plank

#4B – Side Plank With Leg Lifts

Move into a forearm side plank position, maintaining proper alignment with your head, shoulders, hips and toes. Extend one arm up toward the sky. Tighten your abdominal muscles and lift your top leg up to a 30- to 45-degree angle, keeping your toes facing forward to target the glutes. Lower your leg back down to the starting position and repeat the movement on the opposite side.

Side Plank With Leg Lifts

Start with one set of 4 repetitions on each side.

#4C – Side Plank With Dips

Move into a forearm side plank position, maintaining proper alignment with your head, shoulders, hips and toes. Extend one arm up toward the sky. Tighten your abdominal muscles, then dip your hips down toward the ground and back up, keeping your legs straight. Return to the starting position and repeat the movement on the opposite side.

 Side Plank With Dips 

Start with one set of 4 repetitions on each side.

#5 – 50-meter Dash

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs.  Tighten your abdominal muscles and engage your glutes, then lift one foot to start running forward, countering the movement with your opposite hand.

Start at 30 percent to 40 percent effort and finish to about 80 percent to 90 percent, almost like gradually progressing to a sprint. You can either walk or jog back to the starting point.

50-meter Dash

#6 – Bicycle Core Workout

Begin in an upright sitting position with your knees bent and feet flat on the ground. Position your hands by your ears. Tighten your abdominal muscles, then lean back and straighten your legs, slightly lifting your heels off the ground. Twist your upper body to one side, bringing one knee up toward your opposite elbow. Return to the starting position and repeat the movement on the opposite side.

To make the exercise more challenging, you can increase the speed of the movement.

Bicycle Core Workout

Start with one set for 20 seconds.

#7 – 50-meter Dash

Begin in an upright standing position, maintaining proper alignment with your head, shoulders, hips and legs.  Tighten your abdominal muscles and engage your glutes, then lift one foot to start running forward, countering the movement with your opposite hand.

Start at 30 percent to 40 percent effort and finish to about 80 percent to 90 percent, almost like gradually progressing to a sprint. You can either walk or jog back to the starting point.

50-meter Dash

#8 – Superman and Skydiver

Lie on your stomach on the ground with your legs shoulder-width apart and your arms outstretched overhead. Tighten your abdominal muscles. Lift your upper body and feet off the ground by extending your lower back and maintaining proper alignment in your head, shoulders, hips and legs. Be careful not to extend your neck. Bring your hands down by your ears, keeping your elbows aligned at shoulder-height as you bend your knees out to the sides and lifting your heels up toward the sky. Repeat the sequence of movements.

Superman and Skydiver