| TOTAL TIME 60:00 |
POWER HOUR 5 |
There are a lot of ways you can spend an hour, but few will be as challenging or rewarding as an hour of HIIT. Do 10 minutes of dynamic stretching before diving into the cardio warm-up.
| WARM UP 5:00 |
WARM-UP
Before you push yourself to the max, get your body moving with a quick cardio warm-up.
| EXERCISE | WORK | REST |
|---|---|---|
| Sprint | 0:30 | — |
| Jumping Jack | 0:30 | — |
| High Knees | 0:30 | — |
| X-Jack | 0:30 | — |
| Squat | 0:30 | — |
 REPEAT 2 ROUNDS |
NO REST BETWEEN ROUNDS | |
| WORKOUT 45:00 |
WORKOUT
This is the time to give it your all. It can be tough to maintain intensity for 45 minutes. Focus on form and build in more rest if you need to.
Do each exercise for 30 seconds. Do three rounds of each set. Rest 30 seconds after each round.
| SET 1 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Plus Jump | 0:30 | — |
| Skater Jump | 0:30 | — |
| Log Hop T-Stand | 0:30 | — |
| 1-2 Push | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 2 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Single Leg Peel (right) | 0:30 | — |
| Dragon Walk | 0:30 | — |
| Single Leg Peel (left) | 0:30 | — |
| Sprinter Sit-Up | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 3 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Squat Pedal | 0:30 | — |
| In and Outs | 0:30 | — |
| Tuck Jump Burpee | 0:30 | — |
| Reverse Push-Up | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 4 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Lizard Hop | 0:30 | — |
| Flutter-Up | 0:30 | — |
| Plyo Trio | 0:30 | — |
| Up and Overs | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 5 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Sphinx | 0:30 | — |
| Cross-Country Seal | 0:30 | — |
| Grasshopper | 0:30 | — |
| X-Jack | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 6 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Plank | 0:30 | — |
| Side Plank (right) | 0:30 | — |
| Plank | 0:30 | — |
| Side Plank (left) | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
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