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Delta fitness

HIIT 20 level 1
By: ExorLive Content Publisher 4

The program is suitable for those who have been practicing for a while, because you'll be working with 90-100% of
maximum effort.

Serie1. Squat jump, heel strikes and Burpee (6:45)

Serie 2. Jumping lunge 1, skating jumps and jumping jacks 2 (6:45)

Serie 3. Push up on knees 2, Crunch (4:30)

Each series is performed as a sirquit with 30 seconds of maximum work followed by 15 seconds of rest. Each
exercise is performed a total of 3 times. 1 min resttime after every series. Remember to warm up before starting
the program
https://exorlive.com/video/?culture=en-US&ex=8827
1. Squat Jump
Stand with your feet shoulder-width apart and keep your
back neutral. Start the movement by moving yourself
backwards as in a deep knee bend. When you reaches
bottom position with your hip below your knees, jump up
as high as you can. Keep a neutral back during the entire
movement and keep the weight on your heels.
1: Intensity: 90-100 %, Duration: 30 sec
2: Intensity: 90-100 %, Duration: 30 sec
3: Intensity: 90-100 %, Duration: 30 sec

https://exorlive.com/video/?culture=en-US&ex=10310
2. Heel strikes onsite
Stand with parallel feet. Run on the spot and bring your
hands up and down, without moving forward.
1: Intensity: 90-100 %, Duration: 30 sec
2: Intensity: 90-100 %, Duration: 30 sec
3: Intensity: 90-100 %, Duration: 30 sec

https://exorlive.com/video/?culture=en-US&ex=8803
3. Scaled Burpee
From standing position, bend down to the floor. Move
your legs outwards and lay down on the floor steadily.
Stand up from the floor steadily by moving from lying
position to deep knee bend position. From this position,
stand up and finish the exercise by jumping up and
clapping your hands above your head.
1: Intensity: 90-100 %, Duration: 30 sec
2: Intensity: 90-100 %, Duration: 30 sec
3: Intensity: 90-100 %, Duration: 30 sec

ExorLive.com 8/9/2019 @ 2:40 PM Page 1 of 3 Show video


Delta fitness
HIIT 20 level 1
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=8670
4. Jumping Lunge 1
Take a long step forward with one leg and bend your
knee a little on the leg you are standing on. Jump and
switch place between your front and back leg while you
swing your arms back and forth.
1: Intensity: 90-100 %, Duration: 30 sec
2: Intensity: 90-100 %, Duration: 30 sec
3: Intensity: 90-100 %, Duration: 30 sec

https://exorlive.com/video/?culture=en-US&ex=8617
5. Skating Jump
Stand with your hands in your sides. In turns, jump
laterally back and forth on each leg.
1: Intensity: 90-100 %, Duration: 30 sec
2: Intensity: 90-100 %, Duration: 30 sec
3: Intensity: 90-100 %, Duration: 30 sec

https://exorlive.com/video/?culture=en-US&ex=8669
6. Jumping Jacks 2
Stand on the floor with your legs gathered and arms
down by your side. Jump out so your legs are wide apart
while you move your stretched arms out to the side and
up above your head. Jump back to starting position while
you lower your arms. Repeat the exercise.
1: Intensity: 90-100 %, Duration: 30 sec
2: Intensity: 90-100 %, Duration: 30 sec
3: Intensity: 90-100 %, Duration: 30 sec

https://exorlive.com/video/?culture=en-US&ex=28
7. Push ups on knees 2
Start on your knees with your body rigid. Place your
hands on the floor more than shoulder-width apart. Lower
your body toward the floor, then push upward without
bending your hips.
1: Duration: 30 sec
2: Duration: 30 sec
3: Duration: 30 sec

ExorLive.com 8/9/2019 @ 2:40 PM Page 2 of 3 Show video


Delta fitness
HIIT 20 level 1
By: ExorLive Content Publisher 4

https://exorlive.com/video/?culture=en-US&ex=588
8. Abdominal crunch 3
Lie on your back with bent knees, feet on the floor and
arms by your sides. Raise your upper body toward your
thighs until it is fully raised from the mat. Ensure a
smooth movement.
1: Duration: 30 sec
2: Duration: 30 sec
3: Duration: 30 sec

ExorLive.com 8/9/2019 @ 2:40 PM Page 3 of 3 Show video