Bowflex 30-20-10 HIIT Workout

Posted On Apr 26, 2018 By Bowflex Insider Team

Bowflex 30-20-10 HIIT Workout

HIIT, or high intensity interval training, alternates between high intensity bursts of effort with periods of less intensity or rest. HIIT workouts are incredibly efficient due to their shorter time lengths, making them easier to fit into your schedule. Additionally, HIIT workouts have the ability to burn more fat by accelerating your body's repair cycle, improving your cardiovascular health, and increasing your metabolism.

Join in as Bowflex Fitness Advisor Amy Dixon takes us through the Bowflex 30-20-10 HIIT workout. For this routine, you will dedicate 30 seconds to moderate intensity, 20 seconds to hard intensity, and 10 seconds to giving it everything you've got. You'll then have 60 seconds of active recovery before completing the second round.

Squat With Alternating Knee Pull – 30 Seconds

The beauty of air squats is that you can literally do them anywhere. When performed properly, air squats engage the legs, butt, core, back, and shoulders. They increase mobility and can be seen as the foundation of functional fitness. Combined with a high knee pull, this exercise will work the glutes and quads, promoting greater mobility and flexibility.

Tips on air squats: Stand with feet hip-width apart and toes slightly outward. Keeping your chest up and your arms in front of you, bend at the knees and push the butt and hips out and down. Don't let your back round, and keep your weight centered in the heels.

High Knees – 20 Seconds

This plyometric exercise strengthens the body and burns a ton of calories, working your calves, quads, hamstrings, shins, and abs. To perform this exercise, stand up straight with feet hip-width apart. Drive your knee up, and repeat on the other side. Keep the core engaged and stay on the balls of the feet.

Tuck Jumps – 10 Seconds

Tuck jumps are a plyometric exercise that produce tremendous intensity in the least amount of time. To perform a tuck jump, start with feet hip-width apart. With a slight bend in your knees, bend deeper and explode straight up lifting the knees to touch your extended hands.

Tips on tuck jumps: In order to maintain proper form and absorb impact efficiently, land softly with bent knees – as if you were landing on egg shells.

Revolving Pigeon – 60 Seconds

This active recovery exercise will open up the hips, aiding with hip flexion. Sitting on the floor, bring one leg back, stretching at the quad and hip and keep the opposing leg crossed in front of you. Bridge up and reach the arm overhead. Switch sides. Take your time during the course of these 60 seconds.

And there you have it. The Bowflex 30-20-10 HIIT Workout!

Want more quick workout ideas? Check out our Quick Workouts playlist on our YouTube channel.


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