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  • Muscle & Fitness Hers South Africa

    HIIT SPECIAL

    Jul 01, 2020 7 minutes

    SECTION 1

    IF YOUHAVE… NO GYM ACCESS

    CAN’T GET TO THE GYM? THESE EQUIPMENT-FREE ROUTINES SCORCH CALORIES USING JUST YOUR BODY WEIGHT SO YOU CAN DO THEM ANYWHERE, ANYTIME.

    PERFECT 10S

    TIME: 10 MINUTES EXPERT: GENNIFER STROBO, IFBB FIGURE PRO IG: @GENNID

    “This workout gives a heart-rate boost and can be squeezed in even if you only have a few minutes.” Do›each move for 30›seconds, resting 20 seconds between each one. Each cycle lasts 10 minutes.”

    Mountain climber

    Burpee

    Straight-leg Front Kick

    Crossover Pushup

    Narrow High Jump

    Bicycle Crunch

    Stepup

    Plank

    Skater Lunge

    Good Morning (hands on head)

    Sumo Squat

    Crunch

    FULL-BODY BOOT CAMP

    TIME: 15–30 MINUTES EXPERT: BEDROS KEUILIAN, FOUNDER AND CEO OF FIT BODY BOOT CAMP TWITTER: @FBBCHQ

    Complete each move for 40›seconds, resting 10›seconds between each. Complete two to four rounds, resting one to two minutes between rounds.

    Full-Body Boot Camp

    1. Triceps Dip

    2. Bicycle Abs

    3. Dynamic Plank (Go from full plank to elbow plank, lowering one arm at a time, then back to full plank, alternating arms.)

    4. Mountain Climber

    5. High Knee

    Lateral Stepup (Face a stair on one side, step down

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