hiit + core + weights?

cheekay

My routine is as follows-1000m warm up on erg. Followed by 20 min core exercises then 25 mins HIIT 30 seconds on 20 seconds off on threadmill/bike. I want to add some free weights but i have no idea wat to do/how many etc??also in what order hould i do them?and any other ways of improving my workout??

DAVE_K

HIIT, Core and Weights seems to me to be a good choice.

BUT

You won't manage 25 minutes "PROPER" HIIT on a 20 s on 30 s off.....not to mind doing it on the same day as two other disiplines.

Maybe split the sessions up so you've two types of sessions

Day 1: Core + HIIT, the core could be a nice warm up to the HIIT
Day 2: Weights

Or I did one type of workout I got from a magazine last year for a while and it worked well.

It went along the lines of

7 minutes HIIT
(10 Squats, 10 Bench, 10 Pull Ups, 10 Situps) * 3
7 minutes HIIT
(10 Lunges, 10 Military Press, 10 Bench Step Ups, 10 Chins) * 3

and do it 3 times a week

Roper

What do you mean by "core" work. What would it be that takes up the 25 minutes?

cheekay

hey sorry i should have elaborated. well for core i do:

sit-ups going from side to side with medicine ball and legs raised.i do 3 sets starting form 1 going up to 10.(eg.sit up-go to one side back down come up again 2 sides.etc).

Then i do planks 45 secs on front and 30 secs on the side ones.

Then i do press ups with my legs on an exercise ball. 3 sets of 10


The hiit ive been doing is 15 mins on crosstrainer or threadmill then 2 minute break then 10 minute on bicycle

I was going to do a full 25 minutes but im usually dead after the 15 mins.

jayoo

If you are doing HIIT and heavy compounds then your core is getting enough work already