HIIT

HIIT

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HIIT
  • M1 HIIT

    Equipment needed:
    Jump Rope
    Dumbbells

    30 seconds on/30 seconds off
    3 rounds
    2 minutes rest between rounds

    Circuit:
    Jump Rope
    Renegade Rows
    Jump Squat
    Split Jumps
    Man Makers

  • M1 HIIT - Modified for Compromised Knees

    Equipment needed:
    Kettlebell
    Dumbbells
    May need for subs: a decently heavy kettlebell or giant band

    30 seconds on/30 seconds off
    3 rounds
    2 minutes rest between rounds

    Circuit:
    Renegade Rows
    Goblet Squat
    Push Ups
    KB Swing (or Banded Pull Throughs)
    DB Push Press

  • M2 HIIT

    Equipment Needed:
    Box or step
    Slam Ball

    30 seconds on/30 seconds off
    3 rounds
    2 minutes rest between rounds

    Circuit:
    Box Mountain Climbers SUB: CONTINUOUS BODYWEIGHT SQUAT
    Plank Ups
    Box Jumps SUB: DB ROMANIAN DEADLIFT
    Box Plyo Push Ups
    Alternating Step Ups SUB: LOW TAPS TO BENCH SQUATS

  • M3 HIIT

    30 seconds on/30 seconds off
    3 rounds
    2 minutes rest between rounds

    Circuit:
    Skater Hops SUB: Banded Squats
    Push Press
    Plyo Step Ups SUB: KB Swing
    Incline Push Ups
    Frog Jumps SUB: Banded Stay Low Squats

  • M4 HIIT

    Equipment needed:
    Jump Rope
    Trap Bar (can sub with Kettlebells or Dumb Bells)

    30 seconds on 30 seconds off
    3 rounds
    2 mins rest between rounds

    1. Jump rope. SUBSTITUTE: Bodyweight Calf Raise Pulses from Floor
    2. Double overhead Carry
    3. Trap Bar Deadlift (sub with KB or DB)
    4. Trap Bar Farme...

  • M5 HIIT

    30 seconds on | 30 seconds off
    Rest 2 minutes between rounds
    3 total rounds

    Frog Jumps. SUBSTITUTE: Banded Squats
    Triceps Push Ups
    Split Jumps. SUBSTITUTE: Stay Low Banded Squats
    Plank Shoulder Taps
    Single Leg Pogo Jump. SUBSTITUTE: Bodyweight Calf Raise Pulses from Floor
    Plyo Push Ups

  • M6 HIIT

    Continuous Goblet Squat
    Triangle Push Up
    Single Leg Deadlift. SUBSTITUTE: DB Romanian Deadlift
    Walking Push Ups
    DB Lunge. SUBSTITUTE: 1 1/4 Banded Goblet Squats
    Renegade Row

  • M7 HIIT

    KB Snatch
    Split Jumps. SUB: BANDED BODYWEIGHT SQUATS
    Man Makers
    Frog Jumps. SUB: STAY LOW BANDED SQUATS
    Push Ups
    Skater Hops. SUB: BANDED SIDE STEPS

  • M8 HIIT

    2 Rounds: (20 Seconds Rest After Each)
    KB Swing x10 (hip hinge power)
    KB Pushup x10 (horizontal push)
    Weighted Reverse Lunges x10/side (hip hinge). SUB: DB SUMO SQUAT X20
    Bent Over KB or DB Bilateral Row x10 (horizontal pull)
    Plyo Step Up x20 (quads power). SUB: BANDED BODYWEIGHT SQUATS X20
    KB S...

  • M9 HIIT

    3 Rounds, 30 seconds rest after each exercise, 2 mins rest between rounds
    Jump Squats. SUB: BANDED BODYWEIGHT SQUATS
    Plyo Push Ups (or regular)
    Split Jumps. SUB: STAY LOW BANDED SQUATS
    Triceps Push Ups
    Kettlebell Swing
    KB Snatch

  • M10 HIIT

    Do each exercise consecutively with 30 seconds rest between exercises, 3 rounds, 2 mins rest between rounds

    Jump Rope x30 seconds. SUB: Calf Raise Pulses from Floor x 30 seconds
    Walking Push Ups 10 each way
    Split Jumps on Step x20. SUB: Banded Bodyweight Squats X20
    Man maker x5
    Continuous Gobl...

  • M11 HIIT

    30 seconds on, 30 seconds off, 2 mins rest between rounds, 3 rounds
    Plyo Split Lunge on Step. SUB: Continuous Bodyweight Squat
    Medicine Ball Slams
    Box Jumps or Jump Squats. SUB: Kettlebell Swing
    Push Up or Plyo Push Up
    Bench Hop Over Squats. SUB: Banded Squats with 3 Abductions
    Overhead Toss....

  • M12 HIIT

    TABATA: 4 exercises. 4 rounds.
    1 round is 4 minutes. You'll do the same exercise for 4 mins.
    Each round is 20 seconds on, 10 seconds off.
    1 minute rest after each round.
    20 mins total workout.

    Exercise 1: Goblet Squat (or bodyweight)
    Exercise 2: Push Ups (elevate hands when it becomes too diffic...