This bodyweight HIIT workout is broken up into three mini circuits. You'll get three exercises and go through them three times using an interval structure of 30 sec work / 10 sec rest. Rest for 30 sec after each completed set. Rest for 60 seconds after a completed circuit. This is what each circuit looks like:
Exercise 1 (30 sec)
10 sec rest
Exercise 2 (30 sec)
10 sec rest
Exercise 3 (30 sec)
30 sec rest
x3
WORKOUT BREAKDOWN
See the times for a preview of each exercise and how to modify.
Circuit 1 (01:23)
-Lunge Hop - Jump Lunge
-Bear Plank Kick-throughs
-Squat Jump Lateral Kick
Circuit 2 (09:21)
-Plank Jack x2 Toe Touch
-Surfer Get-Ups
-Bicycle Crunch Sit Ups
Circuit 3 (16:55)
-Surrender Squat Jumps
-Swimmer Reach 'N Pulls
-Squat Jack - Jumping Jacks (2x2)
As with all workouts, make sure to warm up beforehand. I have two on my channel:
-5-Min Warm Up • 5-Minute Warm Up for A...
-7-Min Gentle Warm Up (no jumping) • Gentle Warm Up for At-...
A proper cool-down is important, too! Take some time to stretch after this workout. I have one on my channel:
- • Guided Cool Down - Pos...
Full blog post: pumpsandiron.c...
LET'S HANG OUT!
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INTRO/OUTRO SONG:
Track: Weero & Mitte - Our Dive [NCS Release]
Music provided by NoCopyrightSounds.
Watch: • Weero & Mitte - Our Di...
Free Download / Stream: ncs.io/OurDiveYO