The onset of summer season means two issues. First, it’s time to swap getting a sweat on indoors for absorbing the solar’s vitamin D-rich rays outside. And second, it’s time to lastly reveal that set of rippling abs you’ve been honing all winter. And for those who’re not fairly there but within the six-pack division, this high-intensity park drill – devised by DIY exercise specialist Andrew Tracey – will assist you get there. Discover a clear set of steps and take flight.

The way it works

This exercise makes use of a coaching technique developed by American physiology skilled Arthur H Steinhaus within the 1940s often known as peripheral coronary heart motion (PHA). Tracey says that “when achieved proper, PHA is disgusting”, nevertheless it carries enormous cardio and fat-burning potential. You alternate between lower-body and upper-body strikes so your coronary heart works time beyond regulation redirecting blood to your extremities somewhat than specializing in one muscle group at a time.


Begin by hopping up the steps with one leg, then working again down and doing 5 pike press-ups. Then hop up the steps with the opposite leg, run down and do 5 archer press-ups on every arm. Repeat this for 5 rounds, resting one minute between every. Fatigue could also be setting in, however transfer on to the ultimate two strikes, the place you leap up the steps in as few jumps as attainable, run down and do 15 decline press-ups, for 5 rounds in complete. Relaxation 30 seconds between rounds.

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1 Proper leg certain

HIIT Workout: Right leg bound

On one leg, hop onto every step, specializing in sustaining your stability. Begin out leaping on every step, then skip steps for those who can generate sufficient energy.

2 Pike press-up

HIIT Workout: Pike press-up

Together with your ft raised and fingers on the backside of the steps so your physique types an L-shape, bend your arms to decrease your head simply off the ground, then drive again up.

three Left leg certain

HIIT Workout: Left leg bound

Change legs and hop up the steps, utilizing your arms for stability and to generate momentum.

four Archer press-up

HIIT Workout: Archer press-up

This can be a regression from a one-arm press-up. Place one hand along with your arm straight on the underside step and drive up with the opposite arm. Do 5 both sides.

5 Broad bounce

HIIT Workout: Broad jump

Decrease into 1 / 4 squat, then bounce up powerfully onto the furthest step you may attain. Repeat, aiming to leap up the steps in as few leaps as attainable.

6 Decline press-up

HIIT Workout: Decline press-up

Do a press-up along with your ft raised, fingers on the backside of the steps and physique in a straight line. Enhance the decline to make it more durable.