Workout 5 – HIIT

This workout should be performed as a circuit – do each exercise once and when you finish all exercises repeat from the beginning in 3-4 sets.

GYM OPTION

 ExerciseSetsRepsRest
1Dumbbell thruster3-445sec – 1 min20-45sec.
2Box jumps3-445sec – 1 min20-45sec.
3Battle rope alternate waves3-445sec – 1 min20-45sec.
4Sumo squat to upright row3-445sec – 1 min20-45sec.
5Medicine ball throw3-445sec – 1 min20-45sec.
6Kettlebell swing3-445sec – 1 min20-45sec.
7Front plank3-445sec – 1 min20-45sec.
8Side plank raises3-445sec – 1 min20-45sec.

1. Dumbbell thruster – 45sec – 1 min

2. Box jumps – 45sec – 1 min

Beginners option forward jumps

3. Battle rope alternate waves – 45sec – 1 min

*If your gym does not battle ropes, do home workout exercise 3

4. Sumo squat to upright row – 45sec – 1 min

5. Medicine ball throw – 45sec – 1 min

6. Kettlebell swing – 45sec – 1 min

7. Front plank – 45sec – 1 min

8. Side plank raises – 45sec – 1 min

HOME OPTION

 ExerciseSetsRepsRest
1Wall sit3-445sec – 1 min20-45sec.
2Squat jump3-445sec – 1 min20-45sec.
3Commando3-445sec – 1 min20-45sec.
4Burpee3-445sec – 1 min20-45sec.
5Shoulder taps3-445sec – 1 min20-45sec.
6Backward lunge jump3-445sec – 1 min20-45sec.
7Mountain climbers with twist3-445sec – 1 min20-45sec.
8Side plank raises3-445sec – 1 min20-45sec.

1. Wall sit – 45sec – 1 min        

2. Squat jump – 45sec – 1 min

3. Commando – 45sec – 1 min                            

Beginner option on knees

4. Burpee – 45sec – 1 min

Beginner option without jumps

5. Shoulder taps – 45sec – 1 min

Beginner option on knees

6. Backward lunge jump – 45sec – 1 min

Beginner option without jump

7. Mountain climbers with twist – 45sec – 1 min

8. Side plank raises45sec – 1 min

Beginner option with lower leg leaning on floor with bent knee

Go to Bonus Workout