Natalie is back with an explosive HIIT workout using the double-stage or two stage workout technique.
"Two-stage" or "double-stage" HIIT workout. This involves performing the same exercise twice in a row, first with a lower intensity or load for a set duration, and then immediately following it with a higher intensity or power phase. This method is effective because the initial loading phase helps warm up the muscles and joints, and the subsequent power phase takes advantage of the pre-activated muscles to exert maximal force.
Benefits of Double-Stage HIIT Workout
Enhanced Power and Explosiveness:
The loading phase in a double-stage HIIT workout allows your muscles to prepare and engage before the power phase. This can enhance your ability to generate force and power during the subsequent explosive movements, such as jump squats or plyometric exercises. Over time, this can lead to improvements in overall power and explosiveness.
Optimized Energy Systems:
Double-stage HIIT engages both aerobic and anaerobic energy systems. The loading phase, with its lower intensity, primarily utilizes the aerobic system, while the power phase, with its higher intensity, taps into the anaerobic system. Training both systems can improve your body's efficiency in utilizing different energy pathways, leading to better overall fitness and performance.
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Jump to section:
0:00 - Intro
0:24 - Warm Up (jog, butt kicks, jacks, jumping jacks, cross jacks, side shuffle & high plank, add squat jump, single knee run, high knee run)
6:08 - Main Practice (lateral squat jumps, lateral high knee run, frog jump, mountain climber, double pulse reverse lunge, jump lunge, high knee skater, ladder run, pogos & twist, sprint tuck) X2 rounds
15:08 - Cool Down (quad stretch, hamstring stretch, standing glute stretch, upper back stretch, chest stretch, ITB stretch, standing rotations)