Level 3
3-DAY
CHALLENGE
This short but intense introduction to HIIT is the perfect way to shake up your weekly workout routine or kick off a weight-loss program. Commit to three days of HIIT and you’ll start to feel a difference!
| DAY | ROUTINE |
| 1 | Sweat, Smile, Repeat |
| 2 | Power Hour 1 |
| 3 | Power Hour 2 |
TRAINER TIPS
• Before starting your HIIT routine, do a few minutes of dynamic stretching as a warm-up.
• Review the exercises in each routine and make sure you know how to do them properly before beginning a workout.
• In addition to your workout challenge, challenge yourself to make healthy eating choices. Monitoring your caloric intake will help you make the most of HIIT.
Level 3
7-DAY
CHALLENGE
This week-long challenge features a blend of short and long sets, plyometrics, compound strength exercises, and core-building exercises to kick your workouts into high gear. After just one week of HIIT, you’ll begin to feel stronger and more energized.
| DAY | ROUTINE |
| 1 | Work It |
| 2 | Power Hour 2 |
| 3 | Redline |
| 4 | Power Hour 4 |
| 5 | Drop Sets |
| 6 | Power Hour 6 |
| 7 | Killer Cardio |
TRAINER TIPS
• Warm up before each routine with three to five minutes of dynamic stretching.
• Choosing a consistent time and place to do your HIIT workouts will make it easier to make them part of your daily routine.
• If you experience soreness the day after working out, use a foam roller to facilitate myofascial release.