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HITT Workouts

Complete these workouts in 1 of 2 ways:

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  1. Work your max effort for 50sec followed by a 10sec rest.   

  2. Work your max effort for 30sec followed by a 10sec rest with skipping in between each exercise.  

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Repeat workouts 1-3x through depending on length of the workout you desire. 

​HIIT #1

  • Squat

  • Clean & Press

  • Floor Touch & Front Kick - Rt Leg

  • Floor Touch & Front Kick - Lt Leg

  • Leg Drop Abs

  • Bicep Curl and Press Out

  • Bent Over Flys

  • Tricep Dips

  • Russian Twists

  • Burpee

  • Inch Worm & Push Up

  • Swings

HIIT #2

  • Side Squat & Middle Squat - Alt sides

  • Tricep Push Ups

  • Skate Jumps

  • Dive Bombers

  • Single Arm Squat & Press - Rt

  • Single Arm Squat & Press - Lt

  • Back Lunge, Front Kick - Rt Leg

  • Back Lunge, Front Kick - Lt Leg

  • Plank & Shoulder Touch

  • Vertical Jumps

  • Side Plank, Reach Under, Hip Drop - Rt

  • Side Plank, Reach Under, Hip Drop - Lt

HIIT #3

  • Wide Leg Squat & Calf Raise - Rt-Lt Alt

  • Surf Jump & Burpee

  • Hammer Curl

  • Shoulder Press

  • Switch Lunge & Ab Twist

  • Crab Toe Touch

  • Mountain Climbers

  • Overhead Tricep Press

  • Low Squat Lateral Walk - Lt & Rt x3

  • Woodchop - Rt

  • Woodchop - Lt

  • Around the World Shoulders

HIIT #4

  • Star Tuck Jacks

  • Sumo Squat

  • Standing Side Leg Raise - Rt

  • Standing Side Leg Raise - Lt

  • Bridge

  • Squat

  • 3 Point Lunge - Rt Leg

  • 3 Point Lunge - Lt Leg

  • Lying Toe Touch Abs

  • Lying Leg Up Crunch

  • Wide Leg Pulse Squat x5 & 1 Squat

  • Spiderman Plant, Reach Out & Crunch In Rt & Lt 

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HIIT #5

  • Swings

  • Bicycle Abs

  • "A" Frame Abs

  • Mountain Climbers

  • Plank Crunch & Rotate 

  • Plank Oblique Crunch

  • Scissor Leg Abs

  • Starter Jumps - Rt Leg

  • Starter Jumps - Lt Leg

  • Plank Jacks

  • Standing Ab Crunch - Rt 

  • Standing Ab Crunch - Lt

HIIT #6

  • Squats

  • Deadlifts & Upright Row

  • Switch Lunge & Oblique Crunch

  • Skate Jumps

  • Cross Lunge & Oblique Crunch - Rt

  • Cross Lunge & Oblique Crunch - Lt

  • Half Burpee & Hold 

  • Plank, Knee In & Leg Raise - Rt

  • Plank, Knee In & Leg Raise - Lt

  • Squat & Front Kick - Rt

  • Squat & Front Kick - Lt

  • Butt Kicks

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HIIT #7

  • Scissor Lunge

  • Frog Walk Forward x4 & Backward x4

  • Push Ups x4 & Mountain Climbers x10

  • Jumping Jacks

  • Standing Mat Jumps

  • Tricep Push Ups

  • Football Run

  • Single Leg Hop Over - Rt Leg

  • Single Leg Hop Over - Lt Leg

  • Floor Switch Kicks

  • Forward Lunge - Rt & Lt Alt

  • Back Lunge - Rt & Lt Alt

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HIIT #8

  • Front Kick, Back Lunge & Floor Touch - Rt

  • Front Kick, Back Lunge & Floor Touch - Lt

  • Power Knee - Rt

  • Power Knee - Lt

  • Squat Jumps

  • Downward Dog Mat Jump

  • Marching Lying Bridge

  • Quick Front Toe Taps

  • Mummy Kicks

  • Bent Over Row

  • Bent Over Fly

  • Cross Chest Bicep Curls

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