Friday, April 18, 2014
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HIIT the gym with this new routine!

With the New Year upon us, many people have made their resolutions to get back into shape. With a high intensity interval training program, results can be achieved in a short amount of time.

HIIT the gym with this new routine!

With the New Year upon us, many people have made their resolutions to get back into shape. Some people are intimidated by the gym and avoid going at all cost, looking for home solutions in order to achieve results. With a high intensity interval training program, results can be achieved in a short amount of time.

High Intensity Interval Training (HIIT) is the latest fitness craze because you can burn a lot of calories in a short amount of time. It helps to increase strength and builds a cardiovascular base. It is also a way to get in a total body workout. The idea is to keep moving through the exercises and not to stop. It is continuous. But in the end you should feel like your body got a complete workout in a short amount of time. With a proper diet this is all you need to get in shape for 2014.

The exercises shown in the video are body weight exercises. When you are able to complete the number of repetitions or prescribed time then you may begin adding weight. Make sure that you're performing the exercise correctly, as poor form is often what leads to injury and decreased results with these types of programs. The desire to perform the most amount of repetitions is the goal, but it is also to perform the desired form. Otherwise, you are training the wrong muscle groups and doing yourself a disservice.

In this HIIT program you will see jumping jacks being done in between the sets. This exercise can be substituted with running quickly in place, jumping rope, running up and down the stairs-really any type of cardio exercise. The idea is to get the heart rate up high for 3 minutes. Jumping jacks are a great way to do that that does not require any equipment.

  1. Burpees–These can be done in a few fast movements or in slower more deliberate movements depending on your fitness levels. The faster more crisp the movements the harder and more taxing it will be. Do what it is your comfort level.
  2. Mountain climbers–In order to do this correctly you want to make sure that your butt stays down and you move your legs in and out as quickly as possible completing the repetitions in the least amount of time possible.
  3. Jumping jacks/running in place/jump rope/any intense cardio activity for 3 minutes
  4. Lunges–Make sure that the form is correct with the lunges and that the weight is going through the heel.
  5. Squats–Squat getting your bottom as close to the floor as possible. Make sure that your knees stay separated and that your weight is going through your heels and not your toes. Your heels should not come off the ground at any time.
  6. Jumping jacks/running in place/jump rope/any intense cardio activity for 3 minutes
  7. Push-ups–These can be done from your knees or your toes. Get the chest as close to the ground as possible. Work your way up to 30 if you cannot do 30 right away.
  8. Plank to push up–These can also be done from the knees or the toes. Start in plank position on your elbows. Then using one arm at a time push yourself up to your hands and then back down again. Do these as quickly as you can making sure that your back stays flat.
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Doing these challenging exercises can jump start your routine into a healthier 2014.


Read more Sports Doc for Sports Medicine and Fitness.

Heather Moore, PT, DPT, CKTP Owner of Total Performance Physical Therapy, North Wales, Pa.
About this blog

Whether you are a weekend warrior, an aging baby boomer, a student athlete or just someone who wants to stay active, this blog is for you. Read about our growing list of expert contributors here.

Robert Senior Sports Doc blog Editor
Alfred Atanda, Jr., M.D. Nemours/Alfred I. duPont Hospital for Children.
Robert Cabry, M.D. Drexel Sports Medicine, Team physician - U.S. Figure Skating, Assoc. Team Physician - Drexel
Brian Cammarota, MEd, ATC, CSCS, CES Symetrix Sports Performance, athletic trainer at OAA Orthopaedics
Desirea D. Caucci, PT, DPT, OCS Co-owner of Conshohocken Physical Therapy, Board Certified Orthopedic Clinical Specialist
Michael G. Ciccotti, M.D. Rothman Institute, Head Team Physician for the Phillies & St. Joe's
Julie Coté, PT, MPT, OCS, COMT Magee Rehabilitation Hospital
Peter F. DeLuca, M.D. Rothman Institute, Head Team Physician - Eagles, Head Orthopedic Surgeon - Flyers
Joel H. Fish, Ph.D. Director - The Center For Sport Psychology, Sports Psychology Consultant - 76ers & Flyers
R. Robert Franks, D.O. Rothman Institute, Team Physician - USA Wrestling, Consultant - Philadelphia Phillies
Ashley B. Greenblatt, ACE-CPT Certified Personal Trainer at The Sporting Club at The Bellevue
Cassie Haynes, JD, MPH Co-Founder, Trap Door Athletics, CrossFit LI Certified
Eugene Hong, MD, CAQSM, FAAFP Team Physician - Drexel, Philadelphia University, Saint Joe’s, & U.S. National Women’s Lacrosse
Jim McCrossin, ATC Flyers and Phantoms
Kevin Miller Fitness Coach, Philadelphia Union
Heather Moore, PT, DPT, CKTP Owner of Total Performance Physical Therapy, North Wales, Pa.
David Rubenstein, M.D. Main Line Health Lankenau Medical Center, Team Orthopedist - Philadelphia 76ers
Justin Shaginaw, MPT, ATC Aria 3B Orthopaedic Institute, Athletic Trainer - US Soccer Federation
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