| TOTAL TIME 60:00 |
POWER HOUR 6 |
The last of the power-hour series of workouts includes six sets of some of the most popular HIIT exercises. Before you begin, do 10 minutes of dynamic stretching.
| WARM UP 5:00 |
WARM-UP
Get your muscles warmed up with five minutes of cardio exercises. Work at 50 to 75 percent of your power.
| EXERCISE | WORK | REST |
|---|---|---|
| Sprint | 0:30 | — |
| Jumping Jack | 0:30 | — |
| High Knees | 0:30 | — |
| X-Jack | 0:30 | — |
| Squant | 0:30 | — |
 REPEAT 2 ROUNDS |
NO REST BETWEEN ROUNDS | |
| WORKOUT 45:00 |
WORKOUT
Push yourself for 45 minutes of high-intensity exercises. If you feel fatigued, increase the rest times between rounds.
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 | — |
| Squat Jump | 0:30 | — |
| Cross-Country Seal | 0:30 | — |
| 1-2 Push | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 2 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Jumping Jack | 0:30 | — |
| Mountain Climber | 0:30 | — |
| Pedal | 0:30 | — |
| Spiderman | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 3 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Burpee | 0:30 | — |
| Squat Pedal | 0:30 | — |
| Triceps Dip | 0:30 | — |
| Reverse Push-Up | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 4 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| High Knees | 0:30 | — |
| X-Jack | 0:30 | — |
| Lateral Lunge | 0:30 | — |
| Shoulder Press | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 5 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Sphinx | 0:30 | — |
| Plus Jump | 0:30 | — |
| Grasshopper | 0:30 | — |
| Tuck Jump | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
| SET 6 | ||
|---|---|---|
| EXERCISE | WORK | REST |
| Plank | 0:30 | — |
| Side Plank (right) | 0:30 | — |
| Sprinter Sit-Up | 0:30 | — |
| Side Plank (left) | 0:30 | — |
| REPEAT 3 ROUNDS |
REST 30 SECONDS | |
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