HIIT for the gym

WORKOUT #1

Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds:


A) DB Swing Through Lunge - 10 reps

B) DB Pushups - 10 reps

C) DB Squats - 10 reps

D) DB Overhead Press - 10 reps


WORKOUT #2

Do each exercise in order with no rest, and without putting the weight down. Aim for a fast, controlled pace with a smooth transition between exercises. At the end of the circuit, rest for 60 seconds. Repeat for 4 rounds:


A) DB Deadlift - 12 reps

B) DB Renegade Row - 12 reps total (6 rows each side)

C) DB Curl to Press - 12 reps

D) DB Burpees - 12 reps


WORKOUT #3

Perform each exercise in order for the specified time, for 2 rounds total. Aim to do as many reps as you can in the time limit with good form. Record your numbers in the first round and try to beat it in round two.


A) Skip - 45s

- Rest 15s

B) Pushups x 45s

- Rest 15s

C) Jump Lunges x 45s

- Rest 15s

D) Cross Body Mountain Climbers x 45s

- Rest 15s

E) Bulgarian Split Squat x 45s (split time)

- Rest 60s

WORKOUT #4

Perform each of the following in order with no rest, and without putting the weight down. At the end of the circuit, rest for 90 seconds. Repeat for 5 rounds:

A) DB Bent over row x 8
B) DB Front Squats x 8
C) DB Curtsy Squat x 8
D) DB Squat Thrust to Deadlift x 8
E) DB Push Ups x 8

The exercises in the complex are based on traditional resistance training movements that use a number of major muscle groups at the same time.

More muscles used = higher intensity.

Instructions: Complete two to four rounds of the following circuit, working for 30 seconds, and then resting for 30 seconds after each exercise (if you’re working hard enough, trust me, you’ll want and cherish that rest).

WORKOUT #5

Equipment: Nothin’ but your bodyweight and a single stair or low box.

Exercises: 60 sec 5 Rounds
-Tricep Dips
-Pushup
-Skater Jump
-Flutter Kick
-Box Dance Step (Switch Foot Hops; if you don’t have access to a stair, than skip)
-Knee-to-Elbow Plank
-In-and-Out Squat

BOOM! I'll tell you now that these workouts are really fun and very challenging if you push yourself. That means, you MUST make sure that you choose a weight on workouts #1 and #2 that is going to challenge you the entire time.

~Tiffanyxx