| TOTAL TIME 60:00 |
POWER HOUR 1 |
The appeal of most HIIT routines is that they’re over quickly, but they don’t have to be. If you’re ready to take on a full hour of HIIT, this is for you. Do 10 minutes of dynamic stretching before beginning the cardio warm-up.
| WARM UP 5:00 |
WARM-UP
Before you give it all you’ve got for the main workout, get your heart pumping with a quick cardio warm-up. Start off nice and easy; you don’t need to push yourself to the max yet.
| EXERCISE | WORK | REST |
|---|---|---|
| Sprint | 0:30 | — |
| Jumping Jack | 0:30 | — |
| Lateral Lunge | 0:30 | — |
| High Knees | 0:30 | — |
| Squat | 0:30 | — |
 REPEAT 2 ROUNDS |
NO REST BETWEEN ROUNDS | |
| WORKOUT 45:00 |
WORKOUT
This is the main event. Push yourself as hard as possible for 45 minutes of fat-burning, strength-building, muscle-toning work.
Do each exercise for 30 seconds. Do three rounds of each set. Rest 30 seconds after each round.
| SET 1 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Sprint | 0:30 | — |
| Cross-Country Seal | 0:30 | — |
| Mountain Climber | 0:30 | — |
| Skater Jump | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 2 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Tuck Jump Burpee | 0:30 | — |
| Plus Jump | 0:30 | — |
| Diagonal Mountain Climber | 0:30 | — |
| Star | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 3 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Squat | 0:30 | — |
| Reverse Lunge | 0:30 | — |
| Squat Jump | 0:30 | — |
| Pedal | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 4 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Single Leg Burpee | 0:30 | — |
| Grasshopper | 0:30 | — |
| Log Hop T-Stand | 0:30 | — |
| Dragon Walk | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 5 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Squat Pedal | 0:30 | — |
| Lizard Hop | 0:30 | — |
| In and Outs | 0:30 | — |
| Plyo Push-Up | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 6 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| 1-2 Push | 0:30 | — |
| Flutter-Up | 0:30 | — |
| V-Up Doubles | 0:30 | — |
| Sprinter Sit-Up | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
trainer tip
If you’re struggling, increase the rest time to one minute after each round.
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