HIIT: Tabata Workout

40 Seconds On/ 20 Seconds Off

  • Jumping Jacks
  • Jack-Outs (Jumping Jacks with a Squat)
  • Jump Squats
  • High Knees
  • Tuck Jumps
  • Wall Sit
  • Crunches
  • Leg Raises
  • Plank
  • Right Side Plank
  • Left Side Plank
  • Burpees
  • 3 Minute Rest

Repeat 3x for a quick 45 minute cardio session.

HIIT Training: Treadmill Intervals

I’ve gotten a few questions on how to perform high intensity interval training on a treadmill, so he is a very basic breakdown of how you can do it!

3min @ 3mph
1min @ 6mph
1min @ 3mph
1min @ 6.1mph
1min @ 3.1mph
1min @ 6.2mph
1min @ 3.2mph
…. All the way up to 7mph and 4mph

25minutes of HIIT

*add a ten minutes run at your own pace for added fat burn!

HIIT Training: Body Weight Only

Circuit 1:

  • 50 Mountain Climbers
  • 50 High Knees
  • 50 Buttkicks
  • 1 minute rest
  • Repeat 3x

Circuit 2:

  • 20 Jump Squats
  • 10 Push-ups
  • 20 V-ups
  • 1 minute rest
  • Repeat 3x

Circuit 3:

  • 50 Jumping Jacks
  • 10 Tuck Jumps (For Height)
  • 10 Long Jumps (For Distance)
  • 1 minute rest
  • Repeat 3x

Circuit 4:

  • 20 Lunges (10 Each Leg)
  • 20 Dips (On The Edge of a Chair or Stair)
  • 10 Burpees
  • 1 minute rest
  • Repeat 3x