This advanced level HIIT workout is perfect to work on your cardiovascular fitness, while also incorporating some strength improvement exercises. The workout is a full body workout and focuses on most mayor muscle groups. Try to complete as many repetitions as you can in the allotted time, but don’t rush it. Always put form over function. Make sure you execute each exercise as well as possible. Good luck!
Warming up
1 minute belt kicks
From a standing position, put your hands in your sides (like you are holding your belt) and make a squat step sideways to your right, then kick your right leg forward. Alternate sides.
1 minute switch kicks
From a standing position, make big kicks forward while keeping your legs stretched. Alternate sides.
Circuit 1 (1 minute each + no rest in between)
Toe tap alternating lunges
Start out in a lunge position, where both your knees are in 90 degree angles. Touch the fingers of your opposing hand to your front foot, slightly leaning forward (so if your left foot is placed forward, touch your left foot with the fingers of your right hand). Put your other hand in the air on the side behind you. From this position, jump up and (while in the air) switch the position of both your feet and hands/arms. Make sure you land softly.
Plyo push-ups
Lean down on your hands and toes with your hands slightly wider than your shoulders width. Lower your chest down until you almost touch the ground. “Jump” up from the ground by quickly pushing downwards with your hands. By applying power and sleep, you should get your hands clear off the ground. You can make this exercise harder by clapping your hands together while in the air. Try to land your hands in a controlled fashion.
Globe jumps
Squat down and touch your fingers to the ground in front of you. Keep your chest straight up. Make four jumps from squat position (and also landing in squat position again) in the directions front, right, back, left (so you jump in a square area).
Power jacks (jumping jacks with squats)
Make sure to close your feet together on the inward jump and move down into a squat position on your outward jump. Make your hands touch each other above your head on your outward jump (clapping motion), then move them all the way back down straight between your legs on your inward jump.
High/low alternating plank
Lean down on your forearms and toes (forming a horizontal “plank” with your body). Contract your abs and glutes. Extend your right arm to move up, then follow with your left arm until you are in a high plank position. Lower your right arm back to your forearm, then follow with your left arm until you are back in a low plank position. Repeat. When done, don’t let yourself fall to the ground. Relax your muscles and slowly get up.
Circuit 2 (1 seconds each + no rest in between)
Burpees
The burpee consists of two different motions following each other.
Part 1: start out in a frog position (squatted down). Kick your legs back until you are in a plank position on hands and feet. Do a push-up and jump back, contracting your legs back to the frog position.
Part 2: from the frog position, explosively jump up (fully extending your body vertically) and land back down in the frog position.
These two motions put together form a burpee.
Suicide drills (left-right steps with floor touch)
From a standing position, quickly step left three times and touch the floor on your right side with your left hand. Keep your chest upright (lower yourself by squatting down). Raise your body back to standing position, quickly step right three times and touch the floor on your left side with your right hand. Raise your body back to standing position. Repeat alternating sides.
Basketball shot jumps
Lower down in a squat position and jump up while shooting an imaginary basketball (with correct form, using one hand to “guide” the ball’s direction and the other hand to make the shooting motion). Land back in squat position and repeat.
Spiderman push-ups
Lean down on your hands and toes with your hands slightly wider than your shoulders width. Position one hand more forward (30-45 degree angle) and one hand more backwards (30-45 degree angle). Place your feet in the same position, but opposite to your hands (so if your left hand is placed more towards the front, place your right foot more towards the front). Slowly lower your chest down until you almost touch the ground. Slowly raise your chest back up again until your arms are almost fully stretched (don’t overstretch them or lock your elbows). Switch the positions of your arms and legs (other arm and leg to the front) and repeat.
Vertical jumps
Squat down and jump up as high as you can. Fully extend your body in the air, extending your arms up towards the ceiling. Land in a squat position and repeat.
Repeat alternating both circuits 4x, rest 2 minutes in between circuits
Cooldown
Hamstring stretch
Step into a wide walking stance (one foot forward, one foot far backward). Bend your front leg and lean on it, while stretching your rear leg (keeping your rear foot flat on the floor). You should feel the stretch in the hamstring of your rear leg. Repeat on other side.
Alternatively, you can stretch your front leg and bend your rear leg. Lean on your rear leg and keep the heel of your front foot firmly on the floor. You should feel the stretch in your front leg.
Quad stretch
While standing up, bend the knee on one leg all the way, so your foot reaches your glutes. Grab the ankle of your bent leg with your hand and gently pull it towards your glutes. Make sure you keep your knees together and push your hips forward. You should feel the stretch in your quadriceps. Repeat on other side.
If you have trouble maintaining your balance, you can hold onto something with your free hand.
Glute stretch
While standing up, move one leg into a buddha pose (place the ankle of one leg on the quadricep of the other leg. Slowly squat down on the other leg, until you feel the stretch in your glute. Repeat on other side.
If you have trouble maintaining your balance, you can hold onto something with your free hand.
Hip flexor stretch
Place your feet slightly wider than your shoulders and sit down in a wide squat position. Rest your elbows on the inner side of your thighs and apply pressure outwards. You should feel the stretch in your hip flexors.
Lower back stretch (up/down)
Place your feet slightly wider than your shoulders and sit down in a wide squat position. Place your hands on your quads and move your lower back upwards and backwards. You should feel the stretch in your lower back. Release the tension and slowly move back to the wide squat position.
Upper back stretch (hands interlocked in front of chest)
Interlock your fingers in front of you with your palms facing towards your face. Stretch your arms as far forward as you can, while rounding your upper back. You should feel the stretch in your upper back.
Chest + bicep stretch (hands interlocked behind back)
Interlock your fingers behind you with your palms facing towards the ceiling. Stretch your arms downward and your chest forward. You should feel the stretch in your chest.
Shoulder stretch
Extend your arms out forward. Turn one arm sideways towards your body, so your upper arm rests against your chest. Bend your other arm 90 degrees and put your bent arm around your extended arm, with your extended arm leaning on the inside of the elbow of your bent arm. Use your bent arm to slowly pull your extended arm towards your chest. You should feel the stretch in your shoulder. Repeat with your other shoulder.
Tricep stretch
Extend your arms to the ceiling. Bend one arm and grab your elbow with the other arm. Gently pull the bent arm towards your head. You should feel the stretch in your tricep.
IT band stretch (one foot in front of other, arms raised with 90 degrees bend, leaning sideways)
Put your left foot in front of your right foot. Extend your left arm towards the ceiling and make a 90 degree bend with your elbow. Bend your right arm forward with a 90 degree bend in the elbow. Lean your upper body to the right. You should feel the stretch in your left side. Repeat on the other side.
