This workout is a HIIT circuit workout involving changes in speed. Perform exercise 1 at a moderate pace for 15sec. Then perform that same exercise for an additional 15sec moving as quickly as possible with good technique. Next, move onto the second exercise in set 1 which is an active recovery drill for 30sec. Repeat this first set of 2 exercises for 6 total rounds before moving onto set 2. You will complete set 2 in the same pattern of 6 rounds of 15sec moderate speed, 15sec fast speed, and 30sec active recovery drill. If possible, you may find it helpful to use a heavier weight for the first 15sec and then a lighter weight for the fast 15sec. This will help you to really get the strength and speed benefits from the workout. Remember to split time between right and left sides if an exercise has a right and left component to it.
6x (15s slow, 15s fast, 30s recovery) HIIT Workout
1A- Drop step squat
1B- Square dill alternating clock jumps
2A- High pull
2B- 1 leg butt kick run
3A- Mountain climber push-up
3B- Jump rope alt. feet
4A- Burpee no push-up
4B- Ali shuffle
5A- Russian twist
5B- Alt. superman
DROP STEP SQUAT
Drop step and squat down with hips symmetric between feet.
SQUARE DRILL – ALTERNATING CLOCK JUMPS
Alternating jumping in a clockwise and then counterclockwise direction around a square taped on the ground.
8 reps, perform a deadlift explosively with good posture and drive the weights upward toward your chest.
1 LEG BUTT KICK RUN IN PLACE
Run with butt kick on one leg only.
MOUNTAIN CLIMBER PUSH-UP
Perform a mountain climber, moving each leg up and down, then perform a push-up. Repeat this sequence.
JUMP ROPE ALT FEET
If you can jump rope easily, try double unders…
BURPEE NO PUSH-UP
Perform a burpee without a push-up.
Shuffle feet quickly over and back on a line.
Sitting down and feet up, rotate side to side with good posture. To modify, place the feet on ground.
Alternate lifting opposite arm and leg while laying face down.