Keep this circuit mega-INTENSE; otherwise, you are not going to benefit from metabolism-boosting effects of HIIT. Maximize fat-burning by doing this workout fasted as soon as you wake up … and stay fasted for at least 2 hours after the workout (you can drink your BCAAs). Increase the intensity by adjusting your body position to increase or decrease the resistance. Remember, you want resistance because resistance builds muscle, and muscle burns calories! The more muscle you have, the more calories you will burn.
Set your timers for 20 minutes. MINIMIZE YOUR REST PERIODS BETWEEN EXERCISES (~10 seconds). The goal is to do as many rounds as possible (AMRAP) in 20 minutes. Try to do 2 rounds if you are a beginner. I was able to do 3 rounds in 20 minutes (I sipped my BCAAs between the rounds). Remember not to do more than 3o minutes because you want to keep the intensity HIGH.
Back Rows (15 reps)
Jump Squats (15 reps)
L Single Leg Squats (10 reps)
R Single Leg Squats (10 reps)
Rear Deltoid Flys (15 reps)
Suspension Push-up and Pike (10 reps) --> I found this really challenging!
Kneeling Roll Outs (15 reps)
Do the workout with me! Just click on the video and GO!