30 Day Hiit Workout Training Program day 11 to day 20. Continue the previous article titled 30 Day HIIT Workout to Building Body Become Ideal [Day 1-10]. The next day is Day 11 to Day 20 of 30 day HIIT Workout. As previously said, this 30 day HIIT workout training program will have a positive impact on us if we have a strong commitment and desire to discipline to do it every day and can eliminate the boredom of physical activity which must be done every day. Ok we start the next day starting from Day 11..
Day 11
Day 11
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| day 11 |
- Flutter Kicks, Time = 20 Seconds
- Sit Ups, Time = 20 Seconds
- Sitting Twists, Time = 20Seconds
No rest between movement
Done in 3 sets:
Set 1st = 3 repetition
Set 2nd = 6 repetition
Set 3rd = 9 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 3 repetitions series of motion.
Also Read => HIIT Workout Walk and Run 15 Minute to Improve Physical Fitness
Day 12Set 1st = 3 repetition
Set 2nd = 6 repetition
Set 3rd = 9 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 3 repetitions series of motion.
Also Read => HIIT Workout Walk and Run 15 Minute to Improve Physical Fitness
The Exercise:
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| day 12 |
2. Plank Leg Raise, Time = 15 Seconds
3. Plank Arm Raise, Time = 15 Seconds
4. Plank Jacks, Time = 15 Seconds
No rest between movement
Done in 3 set,
Set 1st = 5 repetitionSet 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.
Also Read => Crossfit Workout, Exercise to Support Daily Activities
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| day 13 |
1 repetition = 2 session :
session 1 : 30 seconds perform, rest = 15 seconds
session 1 : 30 seconds perform, rest = 15 seconds
session 2 : 30 seconds perform, rest 60 seconds
Done in 3 set,
Set 1st = 5 repetitionSet 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 14
The Exercise : Up and Down Planks
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| day 14 |
1. 10 seconds perform, rest = 20 seconds
2. 20 seconds perform, rest = 20 seconds
3. 20 seconds perform, rest = 20 seconds
4. 30 seconds perform, rest = 40 seconds
5. 30 seconds perform, rest = 60 seconds
6. 20 seconds perform, rest = 40 seconds
7. 20 seconds perform, rest = 20 seconds
8. 10 seconds perform, rest = 20 seconds
9. 10 seconds perform.
Also Read => Get Sixpack Abs with 5 Minute Exercise Per Day
Day 15
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| day 15 |
1. Flutter Kicks, Time = 15 Seconds
2. Sitting Twist, Time = 15 Seconds
3. Leg Raises, Time = 15 Seconds
4. Raised Leg Circles, Time = 15 Seconds
No rest between execise
Done in 3 set,
Set 1st = 5 repetitionSet 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 16
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| day 16 |
1. High Knees, Time = 15 seconds
2. Side Leg Raises, Time = 15 seconds
3. Half Jacks, Time = 15 seconds
4. Lunge Step Ups, Time = 15 seconds
No rest between exercise
Done in 3 set,
Set 1st = 5 repetitionSet 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 17
The Exercises :
1. Elbow Plank, Time 30 seconds
2. Plank, Time 20 seconds
2. Plank, Time 20 seconds
3. Raised Leg Plank, Time 10 seconds each leg
4. Plank, Time 10 seconds
4. Plank, Time 10 seconds
5. Elbow Plank, Time 10 seconds
No rest between exercises
No rest between exercises
Done in 3 set,
Set 1st = 1 repetitionSet 2nd = 2 repetition
Set 3rd = 3 Repetition
Inter break Repetition = 1 Minute
Inter break Set = 2 Minute
If you are not strong entry into the 2nd set then quite simply the 1st set only once by 1 repetitions series of motion.
Day 18
1 Repetition = 2 session
session 1 : 30 seconds perform, rest 15 seconds
session 1 : 30 seconds perform, rest 15 seconds
session 2 : 30 seconds perform, rest 60 seconds
Done in 3 set,
Set 1st = 5 repetitionSet 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 19
The Exercise : Turning Kicks and Punches
1 repetition = 2 exercises
Turning Kicks : 30 seconds
Punches : 30 seconds
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.
Done in 3 set,
Set 1st = 5 repetitionSet 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 20
1. High Knees, Time = 20 seconds
2. Side Leg Raises, Time = 20 seconds
3. Half Jacks, Time = 20 seconds
No rest between exercise in set
Done in 3 set,
Set 1st = 5 repetitionSet 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.
I think enough for article about 30 day hiit workout to building body become ideal from day 11 to day 20. Hopefully useful for all readers that was read and visit my blog. Thanks.
Also read :
Day 1 to Day 10
Day 21 to Day 30 (next article)