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Advanced HIIT Workout Plan

The document provides an advanced exercise guide with 3 high intensity interval training circuits focusing on core, upper body, and lower body. Each circuit consists of 5 exercises that are performed for 60 seconds each with no breaks in between. After completing all 5 exercises, there is a 30 second rest period before repeating the circuit 3 times.

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226 views4 pages

Advanced HIIT Workout Plan

The document provides an advanced exercise guide with 3 high intensity interval training circuits focusing on core, upper body, and lower body. Each circuit consists of 5 exercises that are performed for 60 seconds each with no breaks in between. After completing all 5 exercises, there is a 30 second rest period before repeating the circuit 3 times.

Uploaded by

fed
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as PDF, TXT or read online on Scribd

ADVANCED

EXERCISE GUIDE
CORE HIIT
Perform each exercise for 60 seconds with no breaks.
After you perform exercise #5 rest for 30 seconds then repeat 3 times.
LYING PIKE

1 60 seconds

PLANK JACKS

2 60 seconds

WIEGHTED RUSSIAN TWISTS

3 60 seconds

STANDING KNEE TO ELBOW

4 60 seconds
SIDE TO SIDE SQUAT JUMPS

5 60 seconds + 30 sec rest


REPEAT #1-5
UPPER BODY HIIT
Perform each exercise for 60 seconds with no breaks.
After you perform exercise #5 rest for 30 seconds then repeat 3 times.
PIKE PUSH UP

1 60 seconds

PUSH UP TO FRONT PUNCH

2 60 seconds

TRICEP PUSHUPS

3 60 seconds

REVERSE FLY TO STANDING ROW

4 60 seconds
DUMBELL CLEAN AND PRESS

5 60 seconds + 30 sec rest


REPEAT #1-5
LOWER BODY HIIT
Perform each exercise for 60 seconds with no breaks.
After you perform exercise #5 rest for 30 seconds then repeat 3 times.
GOBLET SQUAT

1 60 seconds

JUMP LUNGE

2 60 seconds

SINGLE LEG ROMAINIAN DEADLIFT

3 60 seconds each side

SIDE LUNGES

4 60 seconds
TUCK JUMPS

5 60 seconds + 30 sec rest


REPEAT #1-5

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