HIIT Training

This workout has 4 sets of 3 min AMRAPS which alternate between upper and lower body strength. Then immediately we go into a burpee move with a rest in between! Strength and cardio! Let’s go!!

Dumbbell

AMRAP and Burpee Burnout!

This is a quick 15 min step cardio and core burner workout! You will be breathing hard and working your core in a short time! Step is optional… this can always be done without!

This can be Done with No Equipment

Blocks/Jump Box

Cardio and core burner!

In this workout, we will have 2 tabata rounds that are cardio based and 2 strength rounds that are 10 reps each 2x through. This workout is just at 30 mins and will hit a little bit of everything!
Equipment: medium to heavy weights

Tabata and Strength quick cardio burn

This workout is under 30 minutes and works your arms, legs and heart! I am using 12 and 8 lb dumbbells and a resistance band. I also have a really short burnout where I’m using 5 lbs. Let’s get to work!

Bounce and strength!

This is a quick 25 minute AMRAP session! You will have 4 moves in each round that you will move through for 3 mins the you will have a 1 min rest. 
For this workout you will need a set of medium and light weights!

6- 3 min AMRAP Blast!

Thai workout is great for those that get board easily! We have 4 different formats to keep you engaged. 
5x5
hiit- 30 on, 10 off
Tabata- 20 on, 10 off
4 min plank!
Quick but sweaty session!!

Format Chaos

In this pyramid hiit workout, you will work your way through 5 moves:
Long jump burpee high knee
Alt snatches
Curtsy to squats
Manmakers
Reverse plank knee drive

You will do the 1st move then do the fist and second. Repeat until all moves are done! Then you will reverse the pyramid! 
Let’s get our sweat on!!

Pyramid burnout!

You will get the best of both worlds in this workout! Heart pumping cardio and muscle burning strength! We will alternate between a cardio section and a strength section. All moves are 20 secs on 10 secs off 4x through! 

Tabata Step cardio and strength burn!

This workout will be a mix of AMRAP and hiit. 

5 minute warm-up- 30 secs on, 30 secs on 
- [ ] Walkouts
- [ ] Step and scoop
- [ ] Leg swings- r
- [ ] Leg swings-l
- [ ] Side lunges 
- [ ] Hamstring curls
- [ ] Side to side punches
- [ ] Knee lifts
- [ ] Jumping jacks
- [ ] Jog in place 
5  minute AMRAP
- [ ] 10 swings
- [ ] 5 weighted burpees 
- [ ] 5 deadlift row
- [ ] 5 squat and press 
30 sec on, 10 secs off- 2x
- [ ] Pistol draws
- [ ] Weighted squat drops
- [ ] Weighted knee drives 
- [ ] Mountain climbers
5 minute AMRAP
- [ ] 10 plank rows
- [ ] 6 halo lunges
- [ ] 6 snatches
- [ ] 6 side lunge leg swings
30 sec on, 10 secs off-2x
- [ ] Manmakers
- [ ] Curtsy lunges
- [ ] Row to fly
- [ ] Commandos
5 minute AMRAP- abs focus
- [ ] 10-bicycles 2=1
- [ ] 10- bird dog- r
- [ ] 10- bird dog- l
- [ ] 10- around the world crunches

Lets crush it!


HIIT Training Collection