| TOTAL TIME 30:00 |
BANISH FAT |
HIIT is an efficient way to burn body fat, especially the visceral fat around the core, which has been linked with cardiovascular disease and type 2 diabetes. So pick up the pace and push as hard as you can!
Do each exercise for 30 seconds. Do three rounds of each set before moving to the next. Rest 30 seconds after each round.
trainer tip
In Set 2, alternate each round among the pelvic peel, the pigeon peel, and the butterfly peel.
| SET 1 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Burpee | 0:30 | — |
| Tuck Jump | 0:30 | — |
| Cross-Country Seal | 0:30 | — |
| X-Jack | 0:30 | — |
 REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 2 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Squat Jump | 0:30 | — |
| Pedal | 0:30 | — |
| Lateral Lift | 0:30 | — |
| Pelvic/Pigeon/ Butterfly Peel | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 3 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Military Push-Up | 0:30 | — |
| High Knees | 0:30 | — |
| Diagonal Mountain Climber | 0:30 | — |
| In-and-Out Abs | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 4 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Side Push-Up (right) | 0:30 | — |
| V-Up | 0:30 | — |
| Side Push-Up (left) | 0:30 | — |
| Double-Cross Reach | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
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