10 Minute Solution - High Intensity Interval Training (HIIT)Lisa Kinder
Year Released: 2013
Categories: Circuit Training (cardio and weights)
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I received this workout as a preview copy. I loved the fact that it was customizable; that is, you can pick and choose which workouts you want to do, and the order in which you want to do them. The workout chapters are (1) HIIT 101; (2) HIIT Explosion; (3) Upper Body HIIT; (4) Rock Bottom HIIT; and (5) Ab HIIT. In each of the workout chapters, each exercise is repeated two times for 20 seconds each, with a quick 10-second break between sets.
HIIT 101: Warm-up with jump rope moves. Exercises include (1) side-to-side leaps; (2) place hands on mat and jump legs back and forward; (3) hands on mat, jump legs from side to side; (4) in seated position, place hands behind you, lift butt off the floor and kick legs up to ceiling; (5) crawl forward on hands, alternate toes, return; (6) “4 corner” jumps; (7) hands on mat, jump legs side to side; (8) lower to knees, stand up & jump. There is a short break in between each exercise (thank goodness!) She showed some good modifications for the more “jumpy” moves and does a nice, brief stretch after the set. Initial thoughts: good energy, good personality!
UPPER BODY HIIT: Warm-up with arms opened wide, then bring them across chest for a nice hug; repeat. Exercises include (1) lower hands to floor, walk out, pushup, walk back; (2) hands on mat, alternate swing-kicking legs from side-to-side; (3) on mat, triceps dips with alternating leg kicks; (4) from squatting position, lean forward and lower hands to mat, then push back to squat position; (5) lower onto mat for mountain climbers, return; (6) from downward-facing dog, push back and reach alternating hands toward opposite ankle; (7) push-up, then walk hands across mat, push-up, then walk hands to other side of mat, etc; (8) from plank position, turn and reach for alternating side planks. Time a brief stretch!
EXPLOSION: Warm up with jumping jacks. (For some reason, I noticed how really BUFF the instructor looked in this 10-minute section – really toned arms & nice, flat abs – and cute striped socks, by the way!) Exercises include (1) jogging in place with high knees; (2) big jumps forward, move back, big jump again; (3) lower hands to mat, extend one leg into the air, jump back and forth on the other leg; (4) same exercise, other leg; (5) high jumps with football runs (fast feet); (6) jump squats, alternating hands touching floor; (7) shuffle side-to-side with opposite arm touching floor; (8) with both hands on mat, “frog-kick” your legs up like you’re kicking your butt, then stand and lift one knee then the other. Brief stretch! (I am also beginning to notice that she counts down "THREE–TWO–ONE!" A lot!!)
ROCK BOTTOM: Warm up with squats. Exercises include (1) skater jumps side-to-side; (2) squat jumps with alternating side leg lifts; (3) low lunge on one leg, return to standing with a jump; repeat same leg; (4) same exercise on other leg; (5) bridge lift with alternating leg lifts, kicking leg high with the buttocks lift; (6) plie jump squats; (7) squats with kicks when standing; (8) diagonal squat, crouch to plank, return. A much needed stretch.
AB WORKOUT: Warm-up with standing twist, arms in “genie” position. Exercises include (1) side knee pulls (oblique twists), both sides; (2) planks while bringing knee to same-side elbow; (3) lower body crunch while legs lift up; (4) planks with side jumps, bringing feet toward shoulders; (5) sit-ups with knees wide, overhead arms “hammer” floor between knees on the lift; (6) plank position, alternating legs under the body and touching floor with foot; (7) plank position, push back and side twist (it looked like she was actually struggling with this move – thank goodness!); (8) planks with wide legs, alternating front punches. Finally, a stretch.
I loved that the warm-up moves and the stretches were all different depending on the body exercises. The instructor seemed very friendly and showed good modifications for most of the moves.
NOTE: I received a free copy of this DVD to review for the web site Metapsychology Online Reviews; please see that web site for a more detailed version of my review.
In this DVD, certified fitness instructor Lisa Kinder utilizes the HIIT style of training: each of the five workouts offers just eight moves, with Kinder performing the exercise for 20 seconds, resting for 10 seconds, repeating the move a second time, resting again, and then continuing on to the next exercise. Not only is this program "high intensity," but many of the moves are high impact as well. In addition, there are numerous plank-based exercises throughout the workouts. For most exercises, Kinder shows lower intensity modifications.
In this first workout, Kinder introduces a range of HIIT moves, with a significant amount of going from standing to down to the floor. The eight exercises here are as follows: 1) lateral hops, 2) frog jumps, 3) low skier plank, 4) kicking crab, 5) bear crawls, 6) four corner hop, 7) jump over plank (hopping from side to side), 8) knee tuck (moving from kneeling to a jump). Kinder concludes with a quick stretch.
UPPER BODY HIIT
Here Kinder warms up with some chest hugs (arm swings). Many of the exercises in this section are floor-based plank moves. This is the sequence: 1) walk out to push-up, 2) body pendulum (plank with leg swings), 3) triceps dip with alternating leg kicks, 4) tipping frogs, 5) walking plank, 6) down dog with calf slap, 7) travelling push-ups, 8) rotational plank. I found that these moves were not sufficient to keep my heart rate elevated.
This segment contains more plyometric moves. Kinder warms up briefly with jumping jacks and then goes into the following eight exercisers: 1) high/low jogs, 2) double jump/shuffle, 3) single leg Burpee (performed twice), 4) single leg Burpee (second leg), 5) fast feet/knee tuck, 6) squat jack touch, 7) "suicide" shuffle touch, 8) donkey kick with "hot feet" (half handstand position). Again, there are quick stretches to finish.
ROCK BOTTOM HIIT
Kinder starts this routine with small squats for the warm-up. She then moves into a lower body focused series that includes plyometric moves. Here are the exercises: 1) skater jumps, 2) squat jumps with pendulum, 3) low lunge to hop (performed twice), 4) low lunge to hop (second leg), 5) alternating bridge kicks, 6) low single jacks, 7) squat with turbo kick, 8) side Burpee. Kinder briefly stretches the hamstrings to finish.
To warm up, Kinder starts with torso rotations. As with the upper body section, this segment includes many plank exercise on the floor—and, similar to the previous section, I had difficulties keeping my heart rate up with these moves. The eight exercises are as follows: 1) high knee pull, 2) reptiles (plank with knee tuck), 3) reverse crunch, 4) ski abs (virtually the same as the "jump over plank" from the first workout), 5) hammer crunch, 6) plank rotations, 7) plank air tucks (dropping hips side to side), 8) plank punches. Another brief stretch concludes the workout.
I enjoy plyometric work and was looking forward to trying plyos within 10 Minute Solution's patented format. Unfortunately, I found the routines on this DVD to be disappointing. First, the small amount of plyo moves was well outweighed by the overwhelming number of plank-based exercises. Not only did I find that my heart rate dropped significantly when executing the plank work, but also I simply did not like constantly going down to the floor and getting back up again. (These moves would also make the workouts contraindicated for those with wrist issues and/or very low blood pressure.) I did enjoy the HIIT EXPLOSION and ROCK BOTTOM HIIT routines; had the entire DVD been similar to these segments, I would have recommended it more highly.
In the end, this DVD may hold appeal for young, healthy, experienced exercisers (i.e., those similar to the instructor) who are time-crunched yet still wanting to shake up their fitness routine, but my personal rating is 3 1/2 stars.
Lisa was generally fine as an instructor, although to me (in my mid-40s), she comes across as very young. I also find it kind of odd that people seem to be making such a big deal of how she shows modifications. First, she did not do this for every exercise (many of which are high impact), and second, she often does not show the modification until you are halfway through the exercise, which I didn't find very helpful doing the workout for the first time.