HIIT Total Body Workout

HIIT // High-Intensity Interval Training

Two exercises per pod for four minutes

40 seconds on

20 seconds off

One minute break in between pods

You will need a way to time yourself, a mat, and hand weights.

For the perfect workout playlist check out this post.

 

Warm Up

1 // 40 Seconds work, 20 seconds rest

  • Rocket Squat
  • Chest Fly
  • Rocket Squat
  • Chest Fly

2 // 40 Seconds work, 20 seconds rest

  • Side lunge, Ventral Raise
  • Bicep Curl
  • Side Lunge, Ventral Raise
  • Bicep Curl

3 // 40 Seconds work, 20 seconds rest

  • Burpee Squat Hold
  • Overhead Tricep Extension
  • Burpee Squat Hold
  • Overhead Tricep Extension

4 // 40 Seconds work, 20 seconds rest

  • High Knees
  • Push Ups
  • High Knees
  • Push Ups

5 // 40 Seconds work, 20 seconds rest

  • Dead Lift Row
  • Standing Oblique Crunch
  • Dead Lift Row
  • Standing Oblique Crunch

6 // 40 Seconds work, 20 seconds rest

  • Forearm Plank
  • Left Side Plank
  • Forearm Plank
  • Right Side Plank

7 // 40 Seconds work, 20 seconds rest

  • V-Up Crunch
  • Bicycles
  • V-Up Crunch
  • Bicycles

For a worship cool down playlist check out this post.

5 Minute Cool Down Stretch

Amazing job!  Make sure to drink lots of water today!


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