Warm up
Begin with a 5 minute warm-up. Jogging, body squats or lunges, and light weight overhead dumbbell presses to warm-up the upper body. If your muscles feel tight, I would recommend using a foam roller to loosen up before you start the High intensity interval training workout.
The High Intensity Interval Training workout:
10 jump squats,
10 plyo box jumps,
10 pull-ups (can do assisted)
45-90 second slow cardio rest period. The more fit you are, the shorter the rest periods should be.
REPEAT THE ABOVE TWICE THROUGH.
Then:
20 second incline sprint on treadmill,
15 push-ups, regular or on knees, done at a moderate-fast pace,
20 second bike sprint, low resistance and high cadence,
45-90 second slow cardio rest period. Since you’re already on the bike, do it here.
REPEAT THOSE 4 EXERCISES TWICE THROUGH.
Then:
10 push-presses,
10 burpees with push-up,
10 heavy medicine ball wall throws with squat,
45-90 second slow cardio rest period.
REPEAT THOSE 4 EXERCISES TWICE THROUGH.
If you’re up to the challenge, REPEAT the entire workout again! And remember hard work is the only way to reach your goal.
Find out more about how to Reap the benefits of (HIIT) High intensity interval training.