30 Minute HIIT Workout for JUDO || Staying Healthy at Home

High Intensity Interval Training (HIIT) workouts are great for improving strength and conditioning for Judo (and for other grappling sports...and just for general fitness to be fair). In this particular circuit I have incorporated Judo specific movements to show how you can supplement your usual training on the mat when your aren't able to get to the local Judo club for whatever reason.

I use the 20 seconds work 10 seconds rest for 8 rounds formula, which means each round is 4 minutes long, and I did 5 sets with a 2 minute rest between each set. I changed up the exercises in each set to give me a full body workout and to keep things interesting. I feel as though this formula gives a good comparison to a 4 minute Judo contest. I pair the exercises up so that I do not overly fatigue one particular muscle group/area with the aim of being able to attack each set as hard as possible.

#Judo #HIIT #Outdoorworkouts
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Set 1:
Shadow Uchikomi (stepping forwards)
Squat Jumps

Set 2:
Shadow Uchikomi (stepping backwards) with a squat
Jumping Split Squat

Set 3:
Sit Through's
Bear Crawl (forwards and backwards)

Set 4:
Single Uchikomi Rubber Left
Single Uchikomi Rubber Right

Set 5:
Double Uchikomi Rubber Left
Double Uchikomi Rubber Right
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