HIIT/Bodyweight Workout

Average Training Time: 45 minutes

Let's talk about HIIT or High-Intensity Interval Training!

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What exactly is HIIT?

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In simple terms, HIIT is a cardiovascular exercise strategy alternating between periods of all out exercise, with short periods of active recovery (or rest). Utilizing this method of training has become more and more popular as of recent years and for good reason. HIIT can be performed almost anywhere with no weights required, and offers a numerous amount of benefits.

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Now lets talk about the sample workout:

For purposes of this sample, we are focusing on a total body (bodyweight) HIIT program. Here is the quick and easy format to follow:

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-Program consists of two circuits (Circuit #1: Lower Body) (Circuit #2: Upper Body).

-Each circuit consist of 4 total rounds.

-Each round must be completed in full, prior to an actual rest interval.

-Rest Intervals consist of 20 seconds, then repeat the round.

-We recommend that you perform this program with partners or group style.

-Train hard!

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Circuit #1: Lower Body

1A) 10 Burpees

1B) Side Lunges (10 reps each leg)

1C) Lying Glute Bridge with 3 second contraction at max contraction(10 reps)

*** Rest and repeat- Four total times ***

Circuit #2: Upper Body

2A) Push up (10-12 reps)

2B) Superman (10-12 reps) 3 second hold at max extension

2C) Plank with shoulder tap 10-12 reps each side

*** Rest and repeat- Four total times ***

Author:

Ivan Varela NASM CPT