Plie Squat, 7 minute fitness (HIIT)

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In this series Andriana Elezovich (AIF Master Trainer Dip. Nutrition & Dietetics) demonstrates a simple series of exercises that are part of the 7 Minute app free here;

bit.ly/1fpgwjh

Full list of exercises here bit.ly/1bwHAKA

This is an example of an exercise that could be part of a 12-station HICT program. All exercises can be done with body weight and implements easily acquired in almost any setting (e.g., home, office, hotel room, etc.). The exercise order allows for a total body exercise to significantly increase the heart rate while the lower, upper, and core exercises function to maintain the increased heart rate while developing strength.

Exercises are performed for 30 seconds, with 10 seconds of transition time between bouts. Total time for the entire circuit workout is approximately 7 minutes. The circuit can be repeated 2 to 3 times.

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