PART 1GETTING STARTED WITH HIIT
What Is HIIT?
How HIIT Works
HIIT Benefits
What You Need
Optional Extras
Fitness Assessment
Body Fat Percentage
Goals
Diet and Nutrition
Recovery
PART 2DYNAMIC WARM-UP
Inner Thigh Mobility
Peel with Reach
Hip Flexor Release to Walking Lunge
Calf and Ankle Mobility
Upper Back Rotation
Kneeling Push-Up
PART 3LEVEL 1 ROUTINES
Fast Fives
Three-Peat
HIIT or Quit
Squat Thrust Challenge
HIIT It Again
Plank Challenge
Cardio Burn
Hot for HIIT
Target: Arms
Leg Hell 1.0
Core Killer
No Limits
Cut to the Core
Fat Burner
Enduro
Every Second Counts
Trifecta
Sore or Sorry?
Core Chaos
Total Body Blast
Jacked
Stacked
Toned Arms
Strong Legs
Triple Play
Champion Cardio
Target: Abs
No Grind, No Glory
Push-Up Intervals
Level 1: 3-Day Challenge
Level 1: 7-Day Challenge
PART 4LEVEL 2 ROUTINES
No Excuses
Leg Hell 2.0
Firm and Burn
Hi-Low
Double Cross
Jump for It
Get Low
Fit Frenzy
Hard Core
Booty Blast
Metabolic Mayhem
Sprint for HIIT
Total Body Burn
Plyo-Cardio
Maximus
HIIT-Man
TTS
Banish Fat
Suck HIIT Up!
Train Insane
Ready to Sweat
Superhero Circuit
Tuck Jump Challenge
Tough Love
Push It
Armored Abs
Quad Killer
Peel Out
Make HIIT Burn
Killing HIIT
The Beast
You Can Do HIIT!
Level 2: 3-Day Challenge
Level 2: 7-Day Challenge
Level 2: 14-Day Challenge
Level 2: 28-Day Challenge
PART 5LEVEL 3 ROUTINES
Level Up
High Five
Hard Charger
Full Throttle
Power Hour 1
Heavy HIIT-er
Leg Hell 3.0
Power Hour 2
Conquer
Posture Perfect
Killer Cardio
Challenge = Change
Redline
Define Yourself
Be Agile
Power Hour 3
Drop Sets
Sweat and Smile
Power Hour 4
Achiever
Feel the Burn
By Design
Dedicated
Power Hour 5
Under Construction
Power Hour 6
Work It
Get Results
One Step Closer
Get Fit
Sweat, Smile, Repeat
Level 3: 3-Day Challenge
Level 3: 7-Day Challenge
Level 3: 14-Day Challenge
Level 3: 28-Day Challenge
PART 6CARDIO EXERCISES
Squat Thrust
High Knees
Mountain Climber
Sprint
Jumping Jack
Burpee
Tuck Jump
Grasshopper
Cross-Country Seal
X-Jack
Single Leg Burpee
Tuck Jump Burpee
Lizard Hop
Star
Plus Jump
PART 7UPPER-BODY EXERCISES
Triceps Dip
Shoulder Press Jack
Side Press
Inchworm
Push-Up
Military Push-Up
Pike Push-Up
Spiderman
Side Plank Push-Up
Plyo Push-Up
Sphinx
Reverse Push-Up
Dragon Walk
Plyo Trio
PART 8CORE EXERCISES
Plank
Bicycle Crunch
Pike
Side Plank
Circles
Diagonal Mountain Climber
V-Up
Double-Cross Reach
Flutter-Up
In-and-Out Abs
Russian Twist
V-Up Doubles
Sprinter Sit-Up
Up and Over
1-2 Push
PART 9LOWER-BODY EXERCISES
Squat
Reverse Lunge
Lateral Lunge
Pelvic Peel
T-Stand
Squat Jump
Pedal
Skater Jump
T-Stand Kick
Pigeon Peel
Butterfly Peel
Squat Pedal
In and Outs
Single Leg Peel
Lateral Lift
Log Hop T-Stand
