| TOTAL TIME 15:00 |
MAKE HIIT BURN |
There’s nothing more satisfying than feeling that deep burn in your muscles as you fight for one extra rep, an inch more depth, or five seconds more work. Push yourself and feel the burn!
Do each exercise for 30 seconds. Do two rounds of each set. Rest 30 seconds after each round.
| SET 1 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Cross-Country Seal | 0:30 | — |
| X-Jack | 0:30 | — |
| Burpee | 0:30 | — |
| Tuck Jump | 0:30 | — |
 REPEAT 2 ROUNDS |
REST 30 SECONDS | |
| SET 2 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Squat | 0:30 | — |
| Reverse Lunge | 0:30 | — |
| Squat Jump | 0:30 | — |
| Pedal | 0:30 | — |
| REPEAT 2 ROUNDS |
REST 30 SECONDS | |
| SET 3 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Push-Up | 0:30 | — |
| Double-Cross Reach | 0:30 | — |
| Diagonal Mountain Climber | 0:30 | — |
| V-Up | 0:30 | — |
| REPEAT 2 ROUNDS |
REST 30 SECONDS | |
| TOTAL TIME 18:00 |
KILLING HIIT |
HIIT workouts are tough, but don’t let that stop you. This routine keeps things interesting with exercises that challenge every part of your body.
Do each exercise for 20 seconds, followed by a 10-second rest. Rest one minute after each round.
| EXERCISE | WORK | REST |
|---|---|---|
| Sprint | 0:20 | 0:10 |
| Pedal | 0:20 | 0:10 |
| High Knees | 0:20 | 0:10 |
| Push-Up | 0:20 | 0:10 |
| V-Up | 0:20 | 0:10 |
| Tuck Jump | 0:20 | 0:10 |
| Squat Jump | 0:20 | 0:10 |
| Grasshopper | 0:20 | 0:10 |
| Triceps Dip | 0:20 | 0:10 |
| Russian Twist | 0:20 | 0:10 |
| REPEAT 3 ROUNDS |
REST 1 MINUTE | |
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