Jump for Joy with This Leap Year HIIT Workout

This quick workout takes less than 20 minutes and can be done almost anywhere. You’ve got two goals: Maximize your calorie burn, Train your fitness for more intensity, High Intensity Interval Training (HIIT) maximizes your calorie burn by keeping your heart rate high enough during the workout that your body burns calories long after you’re done exercising.

This workout pushes your upper body, lower body and core with high intensity so you get the benefits of high-performing cardio with an all-over body benefit that’ll make you jump for joy.

1. Air Squats

Start with your feet shoulder width apart, toes facing forward or slightly turned out.  Make sure that your core is braced, chest up, eyes forward. Start by lowering your butt to knee height (or below if comfortable), your knees should track over toes. Drive through your feet to return to standing position.

The goal: Perform the move for 30 seconds, and then rest for 15 seconds.

2. Push-ups

Start with your hands on the floor outsides of your chest, fingers forward, elbows inward to 45 degrees. Your feet should be hip width apart, core tight, and be sure to squeeze your glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Begin to lower your chest to floor, and then push through your hands to lift your upper body back to starting position.

The goal: Perform the move for 30 seconds, and then rest for 15 seconds

3. Mountain Climbers

Start with your hands on the floor, stacked under elbows and shoulders, fingers forward. Your feet should be hip width apart, core tight, squeeze glutes. Keep your eyes down, long, flat back in a straight line from your head to your heels. Alternate driving one knee in towards your chest at a time, extending that same leg, and then switching to the other side and repeating.

The goal: Perform the move for 30 seconds, rest for 15 seconds.

Prioritizing frequent, intense workouts while neglecting rest days can not only lead to diminishing performance returns with your fitness, but can also leave you open to injury, fatigue, or burnout, as SELF recently reported.

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The more intense the workout, the more important the warm-up is. It’s kind of like prepping your nervous system as well. If your body is not ready for that work, the outcome could be injury, or your performance can suffer.

John Doe Tweet

Limit your HIIT to one or two workouts a week, and make sure you’re balancing them with plenty of easy workouts—as well as at least one straight recovery day per week.

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#TEAMS3VT

This Tuesday, May 7th we are excited to have Sifu Derek G. Chan as this week`s Feature Instructor in the Wing Chun Meet Up Canada environment in Thornill, ON.

Sifu Derek will be sharing his knowledge and skills from 7:30 – 8:30pm with open format training until 10pm.

To register, and for more information, email us at:
gtawingchun@gmail.com

$5 Attendance Fee

#vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtauncanada #wingchuncanada #communitybuilding #martialarts #fightingarts #training #toronto

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This Tuesday, May 7th we are excited to have Sifu Derek G. Chan as this week's Feature Instructor in the Wing Chun Meet Up Canada environment in Thornill, ON. Sifu Derek will be sharing his knowledge and skills from 7:30 - 8:30pm with open format training until 10pm. To register, and for more information, email us at: gtawingchun@gmail.com $5 Attendance Fee #vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtauncanada #wingchuncanada #communitybuilding #martialarts #fightingarts #training #toronto

We`re hosting a weekly Greater Toronto Area Ving Tsun/Wing Chun Meetup & Training Sessions every Tuesday from 7:30 – 10pm in Thornhill.
Our inititiative is community building and exchange with the great system we share.

There will be a Feature Instructor every week to lead a small lesson or seminar for 1hr from 7:30 – 8:30, then open exchange training until 10pm.

It`s only a $5 drop-in fee.
To participate as a Feature Instructor or attendee email us at:
gtawingchun@gmail.com

Looking forward to building community with you all.

#vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada #toronto #canada #communitybuilding #training #chisau #fightingarts #martialarts

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We're hosting a weekly Greater Toronto Area Ving Tsun/Wing Chun Meetup & Training Sessions every Tuesday from 7:30 - 10pm in Thornhill. Our inititiative is community building and exchange with the great system we share. There will be a Feature Instructor every week to lead a small lesson or seminar for 1hr from 7:30 - 8:30, then open exchange training until 10pm. It's only a $5 drop-in fee. To participate as a Feature Instructor or attendee email us at: gtawingchun@gmail.com Looking forward to building community with you all. #vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada #toronto #canada #communitybuilding #training #chisau #fightingarts #martialarts

Nice visit from Sifu Derek G. Chan to the studio last night.
Good times on a chill Wednesday night.

#communitybuilding #WSLVT #S3VTWSLVT #vingtsun #vingtsuntoronto #vingtsuncanada #wingchun #wingchuntoronto #wingchuncanada #Toronto #martialarts #fightingarts

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Nice visit from Sifu Derek G. Chan to the studio last night. Good times on a chill Wednesday night. #communitybuilding #WSLVT #S3VTWSLVT #vingtsun #vingtsuntoronto #vingtsuncanada #wingchun #wingchuntoronto #wingchuncanada #Toronto #martialarts #fightingarts

Another fun night enjoyed with the Toronto VT/WC community.
Great friends, company training,, and of course… food.

#communitybuilding #vingtsuntoronto #vingtsuncanada #vingtsun #wingchun #wingchuntoronto #wingchuncanada #martialarts #Toronto

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Another fun night enjoyed with the Toronto VT/WC community. Great friends, company training,, and of course... food. #communitybuilding #vingtsuntoronto #vingtsuncanada #vingtsun #wingchun #wingchuntoronto #wingchuncanada #martialarts #Toronto

恭喜發財!
Kung Hei Fat Choi!

Wishing you and your familes a prosperous and healthy Year Of The Dragon 2024.

#yearofthedragon2024 #kungheifatchoi #lunarnewyear #WSLVT

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恭喜發財! Kung Hei Fat Choi! Wishing you and your familes a prosperous and healthy Year Of The Dragon 2024. #yearofthedragon2024 #kungheifatchoi #lunarnewyear #WSLVT

Youth Movement //

It`s great to see younger people take an interest in traditional martial arts.
As we guide in teach them, they in turn have much to teach us.
How to engage and be engaging, listening to their needs and gudinging them to be their best as a a person and practitioner, and seeing through the eyes of unbiased perspective to remind us that there is always room to learn and improve.

#TEAMS3VT #S3VTWSLVT #WSLVT #WSLVTCANADA #wslvtoronto #vingtsun #vingtsuntoronto #vingtsuncanada #wingchun #wingchuntoronto #wingchuncanada #vingtsunkungfu #wingchunkungfu #communitybuilding #training #martialarts #fightingarts #skills

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Youth Movement // It's great to see younger people take an interest in traditional martial arts. As we guide in teach them, they in turn have much to teach us. How to engage and be engaging, listening to their needs and gudinging them to be their best as a a person and practitioner, and seeing through the eyes of unbiased perspective to remind us that there is always room to learn and improve. #TEAMS3VT #S3VTWSLVT #WSLVT #WSLVTCANADA #wslvtoronto #vingtsun #vingtsuntoronto #vingtsuncanada #wingchun #wingchuntoronto #wingchuncanada #vingtsunkungfu #wingchunkungfu #communitybuilding #training #martialarts #fightingarts #skills

REAL TO REEL // TAAN DA PT.2

Once some sufficient, and of course consistent, drilling and practice pf Taan Da has been put to work evolve it with more energy, intention, aggression, variety, and other real variables.
Introducing a variety of unfamiliar, non drill-compliant, and unorthodox attacking lines to make your understanding and application more dynamic and powerful.

#TEAMS3VT #S3VTWSLVT #WSLVT #WSLVTCANADA
#wslvttoronto #vingtsun #wingchun #vingtsuntoronto #vingtsuncanada #wingchuntoronto #wingchuncanada #martialarts #fightingarts #skills #community #communitybuilding #coach #trainer

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REAL TO REEL // TAAN DA PT.2 Once some sufficient, and of course consistent, drilling and practice pf Taan Da has been put to work evolve it with more energy, intention, aggression, variety, and other real variables. Introducing a variety of unfamiliar, non drill-compliant, and unorthodox attacking lines to make your understanding and application more dynamic and powerful. #TEAMS3VT #S3VTWSLVT #WSLVT #WSLVTCANADA #wslvttoronto #vingtsun #wingchun #vingtsuntoronto #vingtsuncanada #wingchuntoronto #wingchuncanada #martialarts #fightingarts #skills #community #communitybuilding #coach #trainer

REAL TO REEL // TAAN DA PT.1

This class` focuses on a fundamental Lin Siu Dai Da action: Taan Da.
Connecting concept, to construct, to coordination to control the action, space, and the most important threat being the opponent.

A well employed controlling action should create an unobstructed line of attack for the Da (punching or striking action) to hit the target.

#S3VTWSLVT #WSLVT #WSLVTCANADA #WSLVTTORONTO #vingtsun #wingchun #vingtsunkungfu #wingchunkungfu #training #skills #communitybuilding #simpledirectefficient #coach #coachlife #Toronto #Canada

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REAL TO REEL // TAAN DA PT.1 This class' focuses on a fundamental Lin Siu Dai Da action: Taan Da. Connecting concept, to construct, to coordination to control the action, space, and the most important threat being the opponent. A well employed controlling action should create an unobstructed line of attack for the Da (punching or striking action) to hit the target. #S3VTWSLVT #WSLVT #WSLVTCANADA #WSLVTTORONTO #vingtsun #wingchun #vingtsunkungfu #wingchunkungfu #training #skills #communitybuilding #simpledirectefficient #coach #coachlife #Toronto #Canada

REAL TO REEL // CHANGING

This class` subject worked changing from an Outside/Fook Sau position to inside employing Huen Sau in coordination with Juen Ma, and from Inside/Taan Sau position to outside employing Bong Sau using Daan Chi/Single Hand Chi Sau as the drilling exercise.

Change occurs out of necessity when one finds themselves structurally or positionally compromised by either the training partner`s, and eventually would be opponent`s, control of space and position, compromise of control and structure, sideways pushing energy, and/or excessive force and strength employed by the other in response to your structural and positional maintenance.

Eyes Up, Elbows Down.

#TEAMS3VT #S3VTWSLVT #WSLVT #WSLVTCANADA
#wslvttoronto #vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada
#Toronto #Canada #huensau #bongsau #skills #training #martialarts #communitybuilding #coach

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REAL TO REEL // CHANGING This class' subject worked changing from an Outside/Fook Sau position to inside employing Huen Sau in coordination with Juen Ma, and from Inside/Taan Sau position to outside employing Bong Sau using Daan Chi/Single Hand Chi Sau as the drilling exercise. Change occurs out of necessity when one finds themselves structurally or positionally compromised by either the training partner's, and eventually would be opponent's, control of space and position, compromise of control and structure, sideways pushing energy, and/or excessive force and strength employed by the other in response to your structural and positional maintenance. Eyes Up, Elbows Down. #TEAMS3VT #S3VTWSLVT #WSLVT #WSLVTCANADA #wslvttoronto #vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada #Toronto #Canada #huensau #bongsau #skills #training #martialarts #communitybuilding #coach

REAL TO REEL // CHANGING

This class` subject worked changing from an Outside/Fook Sau position to inside employing Huen Sau in coordination with Juen Ma, and from Inside/Taan Sau position to outside employing Bong Sau using Daan Chi/Single Hand Chi Sau as the drilling exercise.

Change occurs out of necessity when one finds themselves structurally or positionally compromised by either the training partner`s, and eventually would be opponent`s, control of space and position, compromise of control and structure, sideways pushing energy, and/or excessive force and strength employed by the other in response to your structural and positional maintenance.

Eyes Up, Elbows Down.

#TEAMS3VT #S3VTWSLVT #WSLVT #WSLVTCANADA
#wslvttoronto #vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada
#Toronto #Canada #huensau #bongsau #skills #training #martialarts #communitybuilding #coach

Open
REAL TO REEL // CHANGING This class' subject worked changing from an Outside/Fook Sau position to inside employing Huen Sau in coordination with Juen Ma, and from Inside/Taan Sau position to outside employing Bong Sau using Daan Chi/Single Hand Chi Sau as the drilling exercise. Change occurs out of necessity when one finds themselves structurally or positionally compromised by either the training partner's, and eventually would be opponent's, control of space and position, compromise of control and structure, sideways pushing energy, and/or excessive force and strength employed by the other in response to your structural and positional maintenance. Eyes Up, Elbows Down. #TEAMS3VT #S3VTWSLVT #WSLVT #WSLVTCANADA #wslvttoronto #vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada #Toronto #Canada #huensau #bongsau #skills #training #martialarts #communitybuilding #coach

Coming from another VT/WC environment into another can be a challenging adjustment at times.
Schools and lineages have their own training methods and ideologies impressed within an individual.

But once one changes their perspective to understanding, recognizing, and applying themselves to their training one`s learning curve and improvements pursue what works when provided with the tools to grow.

Garfield has only just begun to learn the Mook Yan Jong in our last 3 private sessions and has evolved from playing techniques to employing actions with purpose and understanding.

It`s incredible to participate in and witness light bulb moments of realization growth in a student.

#TEAMS3VT #S3VTWSLVT #WSLVT #wslvtcanada #wslvttoronto #wslvtworlwide #mookyanjong #woodendummy #training #communitybuilding #skills #fightingarts #martialarts #vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada #Canada #Toronto

Open
Coming from another VT/WC environment into another can be a challenging adjustment at times. Schools and lineages have their own training methods and ideologies impressed within an individual. But once one changes their perspective to understanding, recognizing, and applying themselves to their training one's learning curve and improvements pursue what works when provided with the tools to grow. Garfield has only just begun to learn the Mook Yan Jong in our last 3 private sessions and has evolved from playing techniques to employing actions with purpose and understanding. It's incredible to participate in and witness light bulb moments of realization growth in a student. #TEAMS3VT #S3VTWSLVT #WSLVT #wslvtcanada #wslvttoronto #wslvtworlwide #mookyanjong #woodendummy #training #communitybuilding #skills #fightingarts #martialarts #vingtsun #wingchun #vingtsuntoronto #wingchuntoronto #vingtsuncanada #wingchuncanada #Canada #Toronto