1: Rabbit jump
Standing on one side of the bench, the hands pressed tightly against the bench and the knees bent slightly. Use your ankles and legs to push open and to the other side of the bench. Then immediately jump back to the original side. Repeat 40 times, then 10 seconds of rest time.
HIIT Training 2: Bench Push-ups
Forming a push-up position, the abdomen remains tightly contracted. The ankles, buttocks and head should be in a straight line. When doing push-ups, be sure to always contract the abdominal muscles. Repeat 25 times (if necessary, repeat 15 times, then rest for 10 seconds, then complete the part below).
HIIT Training 3: Ascending
Stand facing the bench and use the left leg for climbing exercises. Use the left leg for 20 ascending exercises and then switch to the right leg for 20 times. Keep your posture correct throughout the process. If you want to do more challenges, you can increase the jump action.
HIIT Training 4: Arms stretched down
Sitting on the edge of the bench, the distance between the hands is slightly wider than the width of the shoulder, with the fingertip pointing forward and keeping the abdomen contracted. Bend your elbows and lower your body to the ground. Keep your shoulders pointing backwards for one second, then return to the original state and repeat 20 times. If you want to be more difficult, you can further extend your foot to the front of your body.
HIIT Training 5: Speed ​​up your knee lift
First stand by the bench. Then use the leg closest to the bench to board the chair and lift the other side of the knee and arm. Hold for one second and then drop back to the starting position. Repeat 20 times on one side and repeat on the other side.
HIIT Training 6: V-type belly
Sit on the bench with your hands on the back and hold the back of the bench. Slightly tilt back and contract the abdominal muscles. Bend your legs, then slowly extend your legs and then tilt them back a little, the same degree of curvature as the elbows. Hold for one second and then return to the starting position. Repeat these actions 20 times.
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