H.I.I.T Workout | Full Body
This is a full body HIIT "speed circuit," where I focus on keeping your body constantly moving, with little to no rest. I strongly encourage you to challenge yourself by tossing in high knees between each "move" (i.e.: perform high knees for the 10 seconds you have whilst transitioning from move 1 to move 2, for all five rounds). For a little peek into how tough this was...take a look at my hair and soaked t-shirt in the following videos 😅 this one is killer - and is assured to burn > 300 calories no doubt!!
𝐓𝐇𝐄 𝐆𝐔𝐈𝐃𝐄𝐋𝐈𝐍𝐄𝐒:
- complete five (x5) rounds of each "set"
- with :20 seconds on
- + :10 rest of each "move"
𝐓𝐇𝐄 𝗪𝐎𝐑𝐊𝐎𝐔𝐓:
Link to the full video on my YouTube channel here, and also broken out by SETS below.
𝐦𝐨𝐯𝐞 𝟏: weighted alt goblet back lunge
𝘰𝘱𝘵𝘪𝘰𝘯𝘢𝘭: 𝘩𝘪𝘨𝘩 𝘬𝘯𝘦𝘦𝘴 𝘥𝘶𝘳𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝟷𝟶 𝘴𝘦𝘤𝘰𝘯𝘥 '𝘣𝘳𝘦𝘢𝘬' 𝘪𝘯 𝘣𝘦𝘵𝘸𝘦𝘦𝘯
𝐦𝐨𝐯𝐞 𝟐: sprawl
𝚂𝙴𝚃 𝟸
𝐦𝐨𝐯𝐞 𝟑: broad jump burpee
𝘰𝘱𝘵𝘪𝘰𝘯𝘢𝘭: 𝘩𝘪𝘨𝘩 𝘬𝘯𝘦𝘦𝘴 𝘥𝘶𝘳𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝟷𝟶 𝘴𝘦𝘤𝘰𝘯𝘥 '𝘣𝘳𝘦𝘢𝘬' 𝘪𝘯 𝘣𝘦𝘵𝘸𝘦𝘦𝘯
𝐦𝐨𝐯𝐞 𝟒: x2 renegade row + x1 half burpee
𝚂𝙴𝚃 𝟹
𝐦𝐨𝐯𝐞 𝟓: arnold press
𝘰𝘱𝘵𝘪𝘰𝘯𝘢𝘭: 𝘩𝘪𝘨𝘩 𝘬𝘯𝘦𝘦𝘴 𝘥𝘶𝘳𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝟷𝟶 𝘴𝘦𝘤𝘰𝘯𝘥 '𝘣𝘳𝘦𝘢𝘬' 𝘪𝘯 𝘣𝘦𝘵𝘸𝘦𝘦𝘯
𝐦𝐨𝐯𝐞 𝟔: burpee to lateral jump
𝚂𝙴𝚃 𝟺
𝐦𝐨𝐯𝐞 𝟕: push up to alt side plank
𝘰𝘱𝘵𝘪𝘰𝘯𝘢𝘭: 𝘩𝘪𝘨𝘩 𝘬𝘯𝘦𝘦𝘴 𝘥𝘶𝘳𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝟷𝟶 𝘴𝘦𝘤𝘰𝘯𝘥 '𝘣𝘳𝘦𝘢𝘬' 𝘪𝘯 𝘣𝘦𝘵𝘸𝘦𝘦𝘯
𝐦𝐨𝐯𝐞 𝟖: 180degree burpee
𝚂𝙴𝚃 𝟻
𝐦𝐨𝐯𝐞 𝟗: x10 high knees + x1 push up burpee
𝘰𝘱𝘵𝘪𝘰𝘯𝘢𝘭: 𝘩𝘪𝘨𝘩 𝘬𝘯𝘦𝘦𝘴 𝘥𝘶𝘳𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝟷𝟶 𝘴𝘦𝘤𝘰𝘯𝘥 '𝘣𝘳𝘦𝘢𝘬' 𝘪𝘯 𝘣𝘦𝘵𝘸𝘦𝘦𝘯
𝐦𝐨𝐯𝐞 𝟏𝟎: plank shoulder tap
𝐦𝐨𝐯𝐞 𝟏𝟏: jab, cross, jab, cross, kick, burpee
𝘰𝘱𝘵𝘪𝘰𝘯𝘢𝘭: 𝘩𝘪𝘨𝘩 𝘬𝘯𝘦𝘦𝘴 𝘥𝘶𝘳𝘪𝘯𝘨 𝘺𝘰𝘶𝘳 𝟷𝟶 𝘴𝘦𝘤𝘰𝘯𝘥 '𝘣𝘳𝘦𝘢𝘬' 𝘪𝘯 𝘣𝘦𝘵𝘸𝘦𝘦𝘯
𝐦𝐨𝐯𝐞 𝟏𝟐: bent leg alt get up
