Welcome to one of my favorite high-intensity interval training (HIIT) workout sessions! In this intense workout, we'll guide you through a series of dynamic exercises designed to maximize calorie burn, elevate your heart rate, and improve endurance without interfering too much with your strength training OR fatiguing you too much for your sport or Brazilian Jiu Jitsu training.
HIIT is a highly effective training method that alternates between short bursts of intense exercise and brief recovery periods. This workout is perfect for anyone looking to get maximum results in minimal time.
The workout:
3 minutes as many reps as possible of:
15 wall balls at 20lb
50 double unders with jump rope
15 slam balls at 15lb
10 burpees
Max calories on assault bike in remaining time
Then Rest until heart rate drops to 65%
Repeat again for 3-8 sets depending on fitness level and desired stimulus.