Day 6 New Year Challenge: HIIT workout | 2100 steps | Seniors, beginners

Day 6 of the New Year Challenge is a high intensity interval training (HIIT) workout. The format is three rounds of five exercises done in intervals of 30 seconds each with 30 seconds of rest in between. It totals about 2100 steps.

The goal is to challenge yourself during the 30-second exercise rounds to get your heart rate up. The work interval should feel like you are exercising “hard” to “very hard”. Using the talk test as a guide, you should be able to carry on a conversation, with difficulty. The intensity of the recovery interval should be 40-50% of your estimated maximal heart rate -- this means physical activity that feels very comfortable, which will help you recover and prepare for your next work interval.

Timestamps:
00:00 Workout Overview
01:28. Warm Up
05:36. HIIT Workout
22:41. Cooldown

The five exercises in this workout are:
✅ Brisk walk, jog in place or high knees
✅ Jumping Jack
✅ Skiers
✅ Drop squats or mini-squats
✅ Front punches

If you're a beginner, go at your own pace and build up the intensity of the exercise portions gradually. The more you do it, the stronger you will become!

Should older adults be doing HIIT programs? Yes, with approval of your doctor. Research has shown that benefits of HIIT training include improving:

✳️ Blood pressure
✳️ Cardiovascular health
✳️ Insulin sensitivity (which helps the exercising muscles use glucose for fuel to make energy)

It can also help lower cholesterol levels and abdominal fat and body weight while maintaining muscle. For more information on HIIT training, visit our blog “Should I be doing HIIT?” https://bit.ly/3gPi2TN

Also, remember to look out for the Secret Word for a chance to win yes2next gear with our New Year Challenge Sweepstakes! The Grand Prize is a yes2next sweatshirt and water bottle. There are also three (or more) runner up prizes: a yes2next t-shirt!

A Secret Word will pop up in each of the 7 New Year Challenge videos. (Tuesday-Monday, January 4-10, 2022). Jot down all seven (7) Secret Words and submit them on our New Year Challenge Entry form that will go live on January 10th. Entries must be submitted by 5 pm Pacific Standard Time, Monday, January 17, 2022. Winners will be announced the week of January 24, 2022.

The Official Rules are on the yes2next website (https://yes2next.com)

#walkingworkout #HIITforbeginners #walking

yes2next celebrates fitness and joy at any age. It’s never too late to start exercising, creating, and doing. Say “yes” 2 your next steps to fitness and joy.

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Disclaimer: This program is provided with your health and safety in mind, but every individual has their own limitations. It is crucial that you consult with your physician before beginning this or any other exercise program. This program is not a substitute for professional medical diagnosis, treatment or advice. By participating in this exercise program, you do so at your own risk. Please stop if you experience pain, dizziness, or shortness of breath.