Four HIIT moves to kickstart your day

Jun 26

While finding the motivation to exercise before work can be challenging at the best of times, keeping fit and active from home is far easier than you might think.

We spoke to Ashleigh Brennan, Exercise Physiologist and Director of Personal Training at RISE by Studio PP, about her five favourite HIIT exercises she recommends to set you up for an energetic and productive day.

Complete this set once for a quick 5-minute workout or challenge yourself to repeat three times to achieve 15-minutes of high intensity work, before opening that first email for the day.

  1. Pelvic tilt-to-bridge

Lay flat on your back and inhale a deep breath into your belly. Roll up into a tall bridge, articulating your spine one vertebra at a time. Push your heels into the floor ensuring you fire up those glutes, holding for two seconds. Repeat for 50 seconds.

This exercise will:

  • Wake up the spine by mobilising individual vertebra
  • Activate your nervous system for both physical and mental benefit
  1. Plank

Ensure your elbows are directly underneath your shoulders and your pelvis is tucked in. Lightly draw your belly button up towards your spine. Maintain a neutral spine and broaden shoulders as you hold this position. Hold for 50 seconds.

This exercise will:

  • Activate your core muscles to support your sitting or standing posture
  • Develop a strong healthy core to prevent lower back pain
  1. Squats

Stand with your feet hip-width apart and your toes slightly turned out. Inhale and sit your bottom backwards, maintaining a neutral spine. Push through your heels through the floor and activate your glutes. Exhale as you rise to a standing position. Repeat for 50 seconds.

This exercise will:

  • Improve hip and lumbar-pelvic stability to relieve stiffness
  • Reverse the effects of prolonged sitting by activating glutes and opening up the hip flexors
  1. Push ups

Begin with your hands directly underneath your shoulders with your spine in a long, neutral position. Lightly draw your belly button up towards your spine. Inhale as you bring your chest to the floor and exhale as you push tall through your arms. Maintain your core control.

Note: this can be performed on your knees instead of your toes for a modification. Repeat for 50 seconds.

This exercise will:

  • Improve posture and reduce lower back injuries by increasing your abdominal strength
  • Utilise multiple muscle groups (full body workout) and challenge your cardiovascular system to deliver oxygen rich blood to your muscle tissues

To attend a virtual HIIT class with Ash Brennan, download the RISE by Studio PP app. Click here to view online class passes and membership options.

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