HITT Workouts
Complete these workouts in 1 of 2 ways:
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Work your max effort for 50sec followed by a 10sec rest.
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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
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Squat
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Clean & Press
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Floor Touch & Front Kick - Rt Leg
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Floor Touch & Front Kick - Lt Leg
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Leg Drop Abs
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Bicep Curl and Press Out
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Bent Over Flys
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Tricep Dips
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Russian Twists
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Burpee
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Inch Worm & Push Up
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Swings
HIIT #2
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Side Squat & Middle Squat - Alt sides
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Tricep Push Ups
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Skate Jumps
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Dive Bombers
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Single Arm Squat & Press - Rt
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Single Arm Squat & Press - Lt
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Back Lunge, Front Kick - Rt Leg
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Back Lunge, Front Kick - Lt Leg
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Plank & Shoulder Touch
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Vertical Jumps
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Side Plank, Reach Under, Hip Drop - Rt
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Side Plank, Reach Under, Hip Drop - Lt
HIIT #3
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Wide Leg Squat & Calf Raise - Rt-Lt Alt
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Surf Jump & Burpee
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Hammer Curl
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Shoulder Press
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Switch Lunge & Ab Twist
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Crab Toe Touch
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Mountain Climbers
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Overhead Tricep Press
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Low Squat Lateral Walk - Lt & Rt x3
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Woodchop - Rt
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Woodchop - Lt
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Around the World Shoulders
HIIT #4
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Star Tuck Jacks
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Sumo Squat
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Standing Side Leg Raise - Rt
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Standing Side Leg Raise - Lt
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Bridge
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Squat
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3 Point Lunge - Rt Leg
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3 Point Lunge - Lt Leg
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Lying Toe Touch Abs
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Lying Leg Up Crunch
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Wide Leg Pulse Squat x5 & 1 Squat
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Spiderman Plant, Reach Out & Crunch In Rt & Lt
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HIIT #5
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Swings
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Bicycle Abs
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"A" Frame Abs
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Mountain Climbers
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Plank Crunch & Rotate
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Plank Oblique Crunch
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Scissor Leg Abs
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Starter Jumps - Rt Leg
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Starter Jumps - Lt Leg
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Plank Jacks
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Standing Ab Crunch - Rt
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Standing Ab Crunch - Lt
HIIT #6
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Squats
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Deadlifts & Upright Row
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Switch Lunge & Oblique Crunch
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Skate Jumps
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Cross Lunge & Oblique Crunch - Rt
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Cross Lunge & Oblique Crunch - Lt
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Half Burpee & Hold
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Plank, Knee In & Leg Raise - Rt
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Plank, Knee In & Leg Raise - Lt
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Squat & Front Kick - Rt
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Squat & Front Kick - Lt
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Butt Kicks
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HIIT #7
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Scissor Lunge
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Frog Walk Forward x4 & Backward x4
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Push Ups x4 & Mountain Climbers x10
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Jumping Jacks
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Standing Mat Jumps
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Tricep Push Ups
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Football Run
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Single Leg Hop Over - Rt Leg
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Single Leg Hop Over - Lt Leg
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Floor Switch Kicks
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Forward Lunge - Rt & Lt Alt
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Back Lunge - Rt & Lt Alt
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HIIT #8
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Front Kick, Back Lunge & Floor Touch - Rt
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Front Kick, Back Lunge & Floor Touch - Lt
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Power Knee - Rt
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Power Knee - Lt
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Squat Jumps
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Downward Dog Mat Jump
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Marching Lying Bridge
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Quick Front Toe Taps
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Mummy Kicks
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Bent Over Row
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Bent Over Fly
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Cross Chest Bicep Curls