Sweatin’ Into Summer

This workout is a HIIT circuit workout involving strength and cardio drills. Start with strength exercise 1 for 30sec. When finished move immediately into the second exercise which is more cardiovascular in nature. Continue this pattern of 30sec per exercise. You will find that every other exercise alternates strength and cardio drills. Perform 6 total rounds through the workout. If an exercise has a right and left side to it, make sure to spend half of the 30sec interval on each side.

HIIT 30s strength / 30s cardio Workout

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1A

STAGGERED SQUAT

TIPS:

Stagger your feet slightly (not quite a lunge stance). Squat down with most of your weight on front leg. Back heel can elevate.

1B

SCISSOR RUN IN PLACE

TIPS:

Run with straight legs in place.

2A

KETTLE SWING

TIPS:

Hinging from the hips and keeping back flat, swing a weight up to shoulder level and back down to the hips.

2B

HIGH KNEE SKIP IN PLACE

TIPS:

Skip high in place.

3A

STAGGERED PUSH-UP

TIPS:

Stagger one hand slightly in front of the other performing a push-up.

3B

FOOT CRISS CROSS

TIPS:

20 reps each, cross your right leg in fron of left, then apart again, and then left in front of right.

4A

DROP STEP LUNGE REACH AND OVERHEAD PRESS

TIPS:

Perform a drop step opening up the hips and lunge on the back leg. Reach down toward foot and then press overhead upon standing.

4B

SQUARE DRILL ICKY SHUFFLE

TIPS:

Move side to side stepping 2 feet inside the square and 1 foot outside the square.

5A

SUITCASE CRUNCH

TIPS:

Perform a sit-up lifting both the legs and upper body off the floor, bringing elbows and knees together at top.

5B

MOUNTAIN CLIMBER

TIPS:

Keep back flat in a high plank position. Alternating high knees.