HIIT

1.
Treadmill shred
Directions: Complete a proper warmup, then work your way through the treadmill workout,
adjusting the speed and incline for the prescribed amount of time.
Speed Incline Time
Walk 3.5 0 3:00
Run 6.0 0 5:00
Run 8.0 0 2:00
Run 6.5 0 2:00
Run 9.0 0 2:00
Run 6.5 0 2:00
Sprint 10.0 0 2:00
Run 6.5 1% 2:00
Sprint 11.0 1% 2:00
Run 6.5 2% 2:00

Sprint 12.0 2% 1:00
Run 6.5 3% 2:00
Sprint 12.0 3% 1:00
Run 6.5 4% 2:00
Sprint 12.0 4% 1:00
Run 6.5 5% 2:00
Sprint 12.0 5% 1:00
Run 7.0 5% 2:00
Sprint 12.0 5% 2:00
Walk 3.0 0 5:00
2. Bodyweight plyo body burner
Directions: Complete the following nine moves in order, with no rest in between. Recover for
one minute between the full circuit, then repeat for a total of four rounds.
Pushup x 30
Chinup x 15
Burpee x 20
Air squat x 30
Bench triceps dip x 20
Squat jump x 30
Bulgarian split squat x 20
Inverted bar row x 20
Lateral lunge jump x 30
3. High-intensity strength workout
Directions: Complete each move quickly, resting 30 seconds between each set. Complete all
three sets of each exercise before moving on to the next.
Lateral band walk x 25 (each side)

Goblet squat x 25
Barbell back squat x 25
Dumbbell split squat x 25 (each leg)
Lunge jump x 25 (each leg)
Skater jump x 25 (each leg)
Calf raise x 25 (machine or holding dumbbell)
4. Fat-torching superset routine
Directions: Set a timer for four minutes. Alternate between exercise A and B in each superset
until you either finish all three sets or the four minutes are up. Rest one minute before moving
on to the next superset. This will take about 30 minutes.
1A. Barbell deadlift x 6

1B. Alternating superman x 6 each side. (Lie flat on your stomach. Brace your abs and glutes
as you alternately lift opposite arm and leg off the floor.)
2A. TRX single-leg squat jump x 8 each side. (Stand so your right leg is centered under the
TRX's anchor point. Place your left heel on the ground to assist as you lower your hips down
and back to squat. Keep most of the weight on your working leg. Drive through your heels and
jump, bracing your landing so you don't jar your knee. Repeat with left leg.)
2B. Medicine ball isolated lunge slam x 8 each side. (Come into a lunge with your right leg
forward, left leg back. Hold a medicine ball by your right hip, then swing it over your head in an
arch to slam it down on the ground on your left side. Hold the lunge for all reps, then switch
sides.)
3A. Single-leg glute bridge on box x 10

3B.Kettlebell swing x 12
4A. Inverted row x 10-12

4B. Reverse crunch on bench x 8-10 (Lie on your back on a flat bench and grab the top with
both hands. Brace your abs and bring your legs off the floor, driving your knees toward your
chest and your toes toward the ceiling.)
5A. Dumbbell single-leg RDL x 6 each side
5B. Donkey kicks x 25
6A. Incline sprint on treadmill x 30 sec

6B. Dumbbell front squat x 15
5. Bodyweight Tabata workout
Directions: Set a timer for 20 seconds, and perform as many reps of the first exercise as
possible. Rest 10 seconds. Repeat so you perform five total rounds (20 seconds on, 10 seconds
off) for each exercise.
1. Split squat
2. Squat jump
3. Sumo squat pulse
4. Alternating plyo lunge
5. Spiderman plank
6. Plank to pillar
7. V-up
8. High Knee
6. Full-body power workout
Round 1A: Complete six sets with 15 seconds of rest between sprints.
- Sprint x 30 sec.
One-minute rest
Round 1B: Complete as many rounds of this circuit in five minutes with proper form.
- Barbell hang clean x 6

- Barbell thrusters x 8
- Mountain climbers x 30
One minute rest
Round 1C: Complete as many rounds of this circuit in five minutes with proper form.
- Prowler sprint x 30 yards

- Single-arm dumbbell snatch x 12
- Plank with hip rotation x 30
Two- to three-minute rest
Round 2A: Complete six sets with 15 seconds of rest between sprints.
- Sprint x 30 sec.
One-minute rest
- Barbell hang clean x 6

- Barbell thrusters x 8
- Mountain climbers x 30
One-minute rest
- Rope drummers - 50 x
- Lateral lunge and press - 12 x
- Jump rope - 25 x
7. Total-body resistance workout
Round 1A: Complete four sets with 15 seconds of rest between sprints.
- Sprint x 60 sec.
One-minute rest
- Barbell back squat x 8
- Band pullapart x 15
- Barbell bentover row x 8
- Pushups x 8
One-minute rest
- Medicine ball rainbow slam x 12
- Single-arm kettlebell swing x 20
- Jump rope x 25
Two- to three-minute rest
Round 2A: Complete four sets with 15 seconds rest between sprints.
- Sprint x 60 sec
One-minute rest
- Barbell back squat x 8
- Band pull-apart x 15
- Barbell bent-over row x 8
- Pushups x 8
One-minute rest
- Rope slams x 30
- Plank to pillar x 12
- Jump rope x 25
- sweat with Nc 🫡

HIIT

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1.

Speed Incline Time

Walk 3.5 0 3:00

Run 6.0 0 5:00

Run 8.0 0 2:00

Run 6.5 0 2:00

Run 9.0 0 2:00

Run 6.5 0 2:00

Sprint 10.0 0 2:00

Run 6.5 1% 2:00

Sprint 11.0 1% 2:00

Run 6.5 2% 2:00

Run 6.5 3% 2:00

Sprint 12.0 3% 1:00

Run 6.5 4% 2:00

Sprint 12.0 4% 1:00

Run 6.5 5% 2:00

Sprint 12.0 5% 1:00

Run 7.0 5% 2:00

Sprint 12.0 5% 2:00

Walk 3.0 0 5:00

2. Bodyweight plyo body burner

3. High-intensity strength workout

Lateral band walk x 25 (each side)

4. Fat-torching superset routine

1A. Barbell deadlift x 6

3A. Single-leg glute bridge on box x 10

4A. Inverted row x 10-12

6A. Incline sprint on treadmill x 30 sec

5. Bodyweight Tabata workout

6. Full-body power workout

- Barbell hang clean x 6

One minute rest

- Prowler sprint x 30 yards

Two- to three-minute rest

- Barbell hang clean x 6

7. Total-body resistance workout

Two- to three-minute rest

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