I did not do a HIIT today, instead I just did a LISS (low intensity steady state cardio) session. Here is an extensive article about HIIT vs. LISS
Sometimes HIIT is just not in the cards. I’m very sore from this weeks weight lifting sessions and I needed something that was not going to work my muscles even further. Bottom line: listen to your body.
With that said, I wanted to give you a quick circuit workout that you can do at home with just a chair and a set of light (or heavy) weights.
Warm up with:
Cat/Cow x 10
Bird/Dog x 10
Arm circles (front and back)
and a low intensity jog (1 minute)
to activate the core, arms, and legs.
Now the workout:
Glute bridges x12 (you can do these on the ground or elevated by putting your legs up on a chair and lifting from there)
Tricep dips x 8-10 (using a chair)
Over head shoulder press w/ weights x 10
Body weight squats x10
Hammer curls x 10
End the circuit with some ab work:
Circle crunches 30-40 or until you can’t do anymore. 30-40 seems like a lot but your abs are strong and need can handle a lot more than other muscle groups.
Repeat this circuit 2 or 3 times and don’t forget to stretch and cool down afterwards.