30 Day HIIT Workout to Building Body Become Ideal [Day 1-10]. Build Ideal Body with HIIT Workout just 30 Day. These body building workout program made popular in many western countries are indeed advantages are effective and efficient in terms of time do not have to jog a long time and do not have to go to the gym. Immediately, I lay out below:
The first thing you have to prepare is your intention to remain consistent to do this exercise program. Because every body building program either through diet or cardio or HIIT also has no effect if it is not consistent to do.
30 Day HIIT Workout
Day 1
1. High Knees, Time = 20 Seconds
2. Squat, Time = 20 Seconds
3. Basic burpees, Time = 20 Seconds
Between movements do not have time to rest
Done in 3 sets:
Set 1st = 5 repetition
Set 2nd = 10 repetition
Set 3rd = 15 repetition
Inter break Repetition = 1 Minute
Inter break Set = 1 Minute
If you are not strong entry into the 2nd set then quite simply the 1st set only once by 5 repetitions series of motion.
Day 2
Repetition Movement: 9 Kali repetition
1. 10 Seconds Perform, Break = 20 Seconds
2. 10 Seconds Perform, Break = 20 Seconds
3. 10 Seconds Perform, Break = 20 Seconds
4. 20 Seconds Perform, Break = 30 Seconds
5. 20 Seconds Perform, Break = 60 Seconds
6. 10 Seconds Perform, Break = 30 Seconds
7. 10 Seconds Perform, Break = 20 Seconds
8. 10 Seconds Perform, Break = 10 Seconds
9. 10 Seconds Perform.
Day 3
1. High Knees, 1 Minute Perform, Break = 1 Minute
2. Jumping Jacks, 1 Minute Perform, Break = 1 Minute
3. Squats, 1 Minute Perform, Break = 1 Minute
4. Side Leg Raises, 1 Minute Perform, Break = 1 Minute
5. Tap Toe Jumps, 1 Minute Perform, Break = 1 Minute
6. Lunge Kicks, 1 Minute Perform, Break = 1 Minute
7. Plank Leg Raises, 1 Minute Perform, Break = 1 Minute
8. Climbers, 1 Minute Perform, Break = 1 Minute
9. Plank Jacks, 1 Minute Perform, Break = 1 Minute
Day 4
1. 10 Seconds Perform, Break = 10 Seconds
2. 20 Seconds Perform, Break = 20 Seconds
3. 20 Seconds Perform, Rest = 20 Seconds
4. 30 Seconds Perform, Rest = 30 Seconds
5. 40 Seconds Perform, Rest = 60 Seconds
6. Perform 30 Seconds, Rest = 30 Seconds
7. 20 Seconds Perform, Break = 20 Seconds
8. 20 Seconds Perform, Break = 20 Seconds
9. 10 Seconds Perform, Break = 20 Seconds
10. 10 Seconds Perform.
Day 5
1. Plank Jacks, Time = 15 Seconds
2. Plank Leg Raise, Time = 15 Seconds
3. Climbers, Time = 15 Seconds
4. Plank Arm Raise = 15 Seconds
Between movements do not have time to rest
Done in 3 sets:
Set 1st = 5 repetition
Set 2nd = 10 repetition
Set 3rd = 15 repetition
Inter break Repetition = 1 Minute
Inter break Set = 1 Minute
If you are not strong entry into the 2nd set then quite simply set to-1 A first circuit 5 times repetition of motion.
Day 6
1. Crunches, Time = 15 Seconds
2. Reverse Crunches, Time = 15 Seconds
3. Water Bike Crunches, Time = 15 Seconds
4. Flutter Kicks, = 15 Seconds
Between movements do not have time to rest
Done in 3 sets,
Set 1st = 3 repetition
Set 2nd = 6 repetition
Set 3rd = 9 repetition
Inter Break Repetition = 1 Minute
Inter Break Sets = 1 Minute
If you are not strong entry into the 2nd set then quite simply set to-1 alone had 3 times the repetition of a series of motion.
Day 7
1 Repetition = 2 session
session 1 : 30 seconds perform, Break 15 seconds
session 2 : 30 seconds perform, Break 60 seconds
session 2 : 30 seconds perform, Break 60 seconds
Total 3 sets
Set 1 = 5 Repetition
Set 2 = 10 Repetition
Set 3 = 15 Repetition
Inter Break Repetition = 1 Minute
Inter Break Sets = 1 Minute
If you are not strong entry into the 2nd set then quite simply set to-1 only used 5 times repetition of motion.
Day 8
1. Half Jacks, Time = 20 Seconds
2. Side To Side Jumps, Time = 20 Seconds
3. Raised Arm Circles, Time = 20 Seconds
Between movements do not have time to rest
Done in 3 sets:
Set 1st = 5 repetition
Set 2nd = 10 repetition
Set 3rd = 15 repetition
Inter Break Repetition = 1 Minute
Inter Break Sets = 1 Minute
If you are not strong entry into the 2nd set then quite simply set to-1 A first circuit 5 times repetition of motion.
Day 9
1. Plank, Time 10 Seconds
2. Elbow Plank, Time 10 Seconds
3. One Arm Plank, Time 10 Seconds Switch hands
4. Elbow Plank, Time 10 Seconds
5. Plank, Time 10 Seconds
Between movements do not have time to rest
Done with 3 Set
Set 1 = 1 repetition
Set 2 = 2 repetition
Set 3 = 3 repetition
Inter break Repetition = 1 Minute
Inter break Set = 2 Minutes
Day 10
1. Half Jacks, 1 Minute Perform, Break = 1 Minute
2. Jumping Ts, 1 Minute Perform, Break = 1 Minute
3. Jumping Jacks, 1 Minute Perform, Break = 1 Minute
4. Plank Jacks, 1 Minute Perform, Break = 1 Minute
5. Climbers, 1 Minute Perform, Break = 1 Minute
6. Arm Raises Plank, 1 Minute Perform, Break = 1 Minute
7. Squats, 1 Minute Perform, Break = 1 Minute
8. Side Leg Raises, 1 Minute Perform, Break = 1 Minute
9. Tap Toe Hops, 1 Minute Perform, Break = 1 Minute
For Day 11 to 30 can be seen in next article. Thanks.
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