To perform all the exercises you need to get yourself a rolled up towel.

While everyone knows that physical activity is healthy. But what you probably don't know that between 30% and 38% of the worldwide population are inactive or don't reach the norms of physical activity. Most people today don't have a lot of time to do standard workout routine from 60 to 90 minutes. For those people an High-Intensity Interval Training (HIIT) is a perfect way to stay physical active and get maximal health benefits in minimal time. HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. A typical HIIT workout will range between 10 and 30 minutes. Researchers found that HIIT burned 25–30% more calories than the other forms of exercise.

Perform the following exercises in order:

  • Wall sit

  • Squat jumps

  • Rest

  • Push-ups

  • Burpees

  • Rest

  • Plank

  • Pike push-ups

  • Rest

  • Hollow body hold

  • Mountain climbers

  • Rest

  • Towel bent over row (Pull a rolled up towel apart)

  • Laying towel lat pulldown (pull a rolled up towel apart)

  • Rest


follow the order written above.

Exercises: 30 seconds

Rest: 45 seconds

Start with 2 rounds, if that's doable then focus on finishing 3 rounds. Try not to rest during the exercise and choose a consistent pace. Increase weight or speed to keep the workout challenging.

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