insideSUSSEX Magazine Issue 11 - January 2016 | Page 67

HEALTH+WELLNESS
Jessie Pavelka cont.
PLAN AHEAD – GET ACTIVE

don’t need complex equipment – just your body, water and some killer tunes to get
you going.

The key to looking after yourself is to plan ahead. We
meticulously plan our holidays, our working day, a trip to
the theatre… so why don’t we plan for health? That needs
to change and what better time than now?

I thought it would be a good idea to suggest a HIIT workout that can be done quickly and
easily and fit in with most lifestyles. I have given you three levels of ability – choose yours and
don’t forget to challenge yourself.

Busy people need a routine that is quick and effective. For
those days when time is short, I would suggest HIIT sessions
(High Intensity Interval Training). These sessions are
explosive, they get the heart and lungs working and muscles
pumping. They are ideal for those who only have maybe
10-15 minutes a day. But I would also suggest that those
people also look at adding some more endurance-based
training into their week, maybe on their days off. Walking,
swimming, lifting some weights – something for when time
allows.

Easy

Moderate

Expert

Marching on the Spot

Marching High Knee

Marching Big Arms

Squats

Squat Jump

Squat Jump Reach

Reverse Lunges

Reverse Lunge with Hop

Reverse Lunges Hop and a Reach

Plank on Knees

Plank Full

Plank and Alt Arm Raises

Press-up on Knees

Full Press-up

Power Press-up

30 on 30 off

10 on 20 off

50 on 10 off

Photos: © Dominic Halpern

HIIT training consists of short periods of high explosive
moves followed by ͡