HIIT #2: stepping things up a notch

Beginner 4 weeks 3x/week
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Here's the second HIIT programme. It follows on from the "My First HIIT" programme.
It's perfect for beginners who want to give it a try and carry on with high-intensity interval training. The aim is to develop strength in your main muscle groups, and to tone and slim your figure so you feel stronger and fitter in your day-to-day life.
This programme can be done by anyone - just work at your own fitness level. Generally, the exercises don't need any equipment and can be done anywhere (at home or on holiday).
In this programme, we're going to be doing bodyweight exercises integrating both cardio and strength.
Grab a bottle of water and make sure you have a fairly large space where you can train safely.

You need to have Decathlon Coach application to launch this program !

Week 1 - Intro to the basic moves

Make the range of motion bigger to give your muscles a more effective workout.

  • 01. Keeping fit (22 min)
  • 02. Intro to plyometrics (27 min)
  • 03. Upper-body strengthening (23 min)

Week 2 - Intense training

I recommend taking longer breaks if you feel you need to. We're going to train more intensely, so don't forget to keep breathing.

  • 04. Cardio Activation (23 min)
  • 05. Intensity ++ (25 min)
  • 06. Toned abs (29 min)

Week 3 - Pushing your limits

Pushing your limits to keep fit!

  • 07. Lower body (24 min)
  • 08. Upper body (28 min)
  • 09. Full Body (28 min)

Week 4 - Challenge

Stay focused and don't give up! I recommend training with a friend to make things a bit more fun!

  • 10. Toning your body #1 (27 min)
  • 11. Toning your body #2 (27 min)
  • 12. Toning your body #3 (27 min)

Coach advice

"After the "My First HIIT" programme, you can move on to HIIT #2 and work your way through this new programme at a higher intensity."
Want to move with Decathlon Coach? ;)
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