HIIT Core Intervals
By: Laurie Denomme, B. Kinesiology & Lori Sherlock, EdD
Buoyancy meets turbulence in this deep-water interval challenge. Master basic moves with a coregrabbing twist – appropriate for beginners, yet challenging for the most seasoned of water exercisers. A
well-planned interplay of upright, kneeling, seated, prone, supine, and side-lying combinations is certain
to get to the core of your training!
The CORE consists of the muscles that provide trunk movement as well as stabilization. Trunk
movements include trunk flexion, extension, rotation, lateral flexion, abdominal compression, spinal
stability, as well as isometric and dynamic stabilization for movement, force transfer (from one
extremity to another), or initiation of movement.
The most agreed upon core musculature includes the abdominal muscles, low back, and spine stabilizing
muscles; however, some may argue that the core consists of MUCH more than these trunk movers and
stabilizers. When considering all of the actions that the core initiates, controls, and performs, it is easy
to see that the core can be considered everything EXCEPT your extremities (arms and legs). With this
in mind we could then include hip musculature, diaphragm, pelvic floor, as well as other back muscles,
shoulder girdle muscles, and even the pectoral group.
With all of these muscles it is easy to see that the core has functional movement in all 3 planes. Along
with training the core using 3D movements, it is important to focus on the 4 basic components of
training for core stability: flexibility, motor control, endurance and strength.
Training for Core Stability
Because the core has such a diverse role in movement, multiple parameters should be trained.
1. Establish Functional Flexibility – Flexibility is measured by passive range of motion and is
necessary for active range of motion to be possible. The ability of muscles to lengthen (and
load) followed by controlled shortening (to explode) is necessary for efficient movement.
2. Assure Functional Motor Control – Motor control relates to the body’s ability to react
appropriately to an outside force or stimulus. It permits for the right amount of muscular
contraction from the particular muscles needed to provide core stability.
3. Institute Functional Endurance – The primary role of the core is to provide stabilization during
static and dynamic movement. Thus it is important for the core to maintain a level of support for
any activity such as: exercise, moving around your home, or standing upright.
4. Create Functional Strength – Core strength does not just relate to the ability to perform a core
exercise with more weight or resistance, it is the ability to transmit force throughout the kinetic
chain. Core strength promotes stability, balance, and overall function through any movement.
Functional Core HIITs – Combining Intensity & Movement
From Tabata to Timmons, everyone has their own take on how to deliver high intensity interval
workouts. There is a simple explanation as to why so many programs involve HIIT: it works! On land,
this type of training is reserved for advanced exercisers. However, in water the ability to go beyond
limits thought possible is realistic, attainable, and repeatedly done by widespread populations.
HI-YO is a highly adaptable, research-based aquatic exercise program that uses high intensity intervals
(HI) with yoga-inspired, movements (YO) to create a fun and effective workout. The paring of HI and
YO allows for maximal caloric expenditure during and after the workout. In addition to the opportunity
for massive caloric burn, all parameters of fitness can be improved with participation.
#432 HI-YO HIIT Core Intervals© 2015 Laurie Denomme & Lori Sherlock www.WaterExerciseCoach.com
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HIIT Core Exercises
In this deep water program a belt is recommended for flotation allowing freedom of arm and leg
movement as well as the ability to easily change body position. Let’s discuss 4 simple steps to take
advantage of buoyancy and resistance and target the core.
1.
2.
3.
4.
Establish functional flexibility using 6 moves – front, back, right, left, right rotation, left rotation
Assure motor control using varied speed – slow, medium fast
Institute functional endurance using repetition of basic moves with simple variations
Create functional strength with 6 body positions – upright, kneeling, seated, prone, supine, sidelying
Use of varied positioning must consider movement progressions and transitions for safety and
appropriate overload. Small changes are extremely effective. Integrate the movements experienced in
this workshop in a way that makes sense for your clientele.
Warm-Up (8 minutes)
Teach concepts important for client safety and ability to reach participation goals.
1. Foundational movement patterns (jog/jack/ski)
2. 3-dimenstional movement (arm/leg patterns)
3. Varied foot positions in all 3 planes (changes in the sagittal, frontal, and transverse)
4. Intensity variations. Try introducing 20 to 30 second surges that are moderate intensity. This
teaches participants how to switch gears from a HI (work phase) to a YO (recovery segment).
Jog add multidirectional punch (Front/Side/Diagonal)
Jacks
High Knee Jog x 4 + High Heel Jog x 4
Jog (neutral, R-forward, L-forward, wide, narrow, external, internal)
Cross Country (30 sec easy; 30 sec hard)
Conditioning (30 minutes)
Integrate use of the 4 strategies to train for core stability with use of 3D moves and varied foot positions.
Though both the HI and YO segments focus on all four of the components of core training, the YO will
have a more specific emphasis on functional flexibility and motor control (6 moves, varied speed) while
the HI will have a greater focus on endurance and strength (reps, speed variations, 6 body positions).
R/L-Knee lift and posterior reach with 2
hand reach in opposition to the moving
leg (front/opposite rotation)
YO
3
HI
3
2
2
R/L Knee lift and posterior reach with
same hand reach (front/opposite rotation)
Both legs reach down-Abduction focus
Both legs reach out-Adduction focus
Add R/L rotation
White Water Run
Vertical with varied foot position
Vertical to Supine/Prone
Vertical to R/L Side-lying (45 degrees)
**Hard ! 15 sec VERY Hard**
Jumping Jack
Upright to Seated
Upright to Semi-Side Lying
**Hard ! 15 sec VERY Hard**
#432 HI-YO HIIT Core Intervals© 2015 Laurie Denomme & Lori Sherlock www.WaterExerciseCoach.com
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Supine Twist (rock body side to side with
legs straight to bent) grab water with the
hand at end of twist move from the hands!
3
3
Cross Country Ski
Upright to Right/Left Side Lying (45 degrees)
Vertical Cross Country with Legs Diagonal
**Hard ! 15 sec VERY Hard**
R/L leg opposite side reach
R/L leg same side/opposite side reach
Combination
2
2
Tuck Jump
Tuck Jump Diagonal
Tuck Jump Front & Back
**Hard ! 15 sec VERY Hard**
Slow flip kick emphasizing ankle ROM
Kneeling (hip flexion/extension) with
alternating reach focus on movement of
the arms (front/same side lateral/opposite
side rotation) for hip ROM; repeat with
focus on movement of the legs (arms at
water surface)
3
3
Flutter Kicks
Flutter Kicks with Rotation
Flutter Kicks with Varied Hip Position (toes
in/out/wide/narrow)
**Hard ! 15 sec VERY Hard**
Single Leg Press
Front-Back-Front-Down
Right-Left-Right-Down
Two feet Press
Front Right-Back Left-Front Right-Down
Repeat in opposite direction
2
2
Elliptical (knees forward-arms multiplane)
Change leg orientation: (toes
in/out/wide/narrow)
**Hard ! 15 sec VERY Hard**
Floating Leap (forward/opposite corner)
Arms at surface (alternate right/left
rotation) speed variations
Warm-Down (7 minutes)
Take a couple of minutes to transition the body from the last HI segment allowing large range of motion
movements that gradually take the heart rate down. Pair this with movements that continue to
emphasize range of motion to promote mobility and relaxation.
Slow alternate knee reach with varied height of reach (lift water up / pull water down)
and varied hand position (lead with palm for work / lead with back of wrist for stretch)
Supine Twist
Supine Alternate Reach
Tuck (hug legs) to Leg Press (feet to pool bottom using varied foot position in all planes)
Tuck to R/L lunge
#432 HI-YO HIIT Core Intervals© 2015 Laurie Denomme & Lori Sherlock www.WaterExerciseCoach.com
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