Tuesday, February 9, 2016

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.

Owner of Total Performance Physical Therapy, North Wales and Hatfield, PA
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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.

J. Ryan Bair, PT, DPT, SCS Founder and Owner of FLASH Sports Physical Therapy, Board Certified in Sports Physical Therapy
Brian Cammarota, ATC, PT, DPT, CSCS Physical Therapist at Good Shepard Penn Partners, Partner at Symetrix Sports Performance
Desirea D. Caucci, PT, DPT, OCS Co-owner of Conshohocken Physical Therapy, Board Certified Orthopedic Clinical Specialist
Michael G. Ciccotti, M.D. Head Team Physician for Phillies & St. Joe's; Rothman Institute
Julie Coté, PT, MPT, OCS, COMT Magee Rehabilitation Hospital
Peter F. DeLuca, M.D. Head Team Physician for Eagles, Head Orthopedic Surgeon for Flyers; Rothman Institute
Brittany Everett Owner, Grace & Glory Yoga Fishtown
Joel H. Fish, Ph.D. Director of The Center For Sport Psychology; Sports Psychology Consultant for 76ers & Flyers
R. Robert Franks, D.O. Team Physician for USA Wrestling, Consultant for Phillies; Rothman Institute
Ashley B. Greenblatt, ACE-CPT Certified Personal Trainer, The Sporting Club at The Bellevue
Jon Herting, PT, DPT, CSCS, HFS, USAW Physical Therapist, Partner at The Training Room
Eugene Hong, MD, CAQSM, FAAFP Team Physician for Drexel, Philadelphia Univ., Saint Joe’s, & U.S. Lacrosse
Brian Maher, BS, CSCS Owner, Philly Personal Training
Julia Mayberry, M.D. Attending Hand & Upper Extremity Surgeon, Main Line Hand Surgery P.C.
Gavin McKay, NASM-CPT Founder/Franchisor, Unite Fitness
Heather Moore, PT, DPT, CKTP Owner of Total Performance Physical Therapy, North Wales and Hatfield, PA
Justin Shaginaw, MPT, ATC Athletic Trainer for US Soccer Federation; Aria 3B Orthopaedic Institute
Thomas Trojian MD, CAQSM, FACSM Chief of the Division of Sports Medicine at Drexel University
Robyn Weisman, ACE-CPT B.S., Exercise Science & Physiology, Certified Personal Trainer, Fitness and Lifestyle Coach
Sarah M. Whitman, MD Sports Psychiatrist; Clinical Assistant Professor, Drexel University College of Medicine
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