Fillable Printable Free HIIT Workout Plan
Fillable Printable Free HIIT Workout Plan
Free HIIT Workout Plan
Total Body (H.I.I.T) Workout
High Knees Jogging
Jog in place, at full speed, for 1 minute.
You may either swing your arms or hold a weighted medicine ball
overhead to engage your abs, shoulders and arm.
Make sure you stay on the balls of your feet and your knees come up
high enough to touch your chest.
Jumping Jacks
Without stopping, begin jumping jacks
Your goal is to do 60 jumping jacks in sixty seconds. 55 is acceptable
too.
Jumping Jacks With A Squat
Again, without stopping transition into adding a squat to your jumping
jacks.
Your goal is to do 30 jumping jacks in sixty seconds. 20 is acceptable
too.
Take A 30 Second Water Break
Mountain Climbers
Sets: 2
Reps: 10 in each set
Rest In Between Sets: 10 seconds
Advanced Side Lunges
Sets: 2 (on each side)
Reps: 10 in each set, with a 2 second hold on the outer thigh raise
Rest In Between Sets: 5 seconds
Regular Side Lunges With Medicine Ball
Without stopping, transition into these regular lunges. As fast as
possible do:
Sets: 3 (on each side)
Reps: 10 in each set, with a 2 second hold on the side lunge
Rest In Between Sets: 5 seconds
Rear Lunges
Again, without stopping, transition into these rear lunges. As fast as
possible do:
Sets: 3 (on each side)
Reps: 10 in each set, with a 2 second hold on the rear lunge
Rest In Between Sets: 5 seconds
Take A One Minute Water Break!!
Pushups
For 1 minute do as many regular pushups as you can.
DO NOT put your knees down. Even if you can't do any more
pushups, hold the pushup position for the amount of time you have
left.
Reverse Crunch
For 1 minute do as many reverse crunches as you can.
Hold the reverse crunch at the up position for 2 seconds before
dropping your pelvis again.
Bicycle Crunches
Without stopping to rest adjust positions and do:
Sets: 3 (on each side)
Reps: 10 in each set
Rest In Between Sets: 5 seconds
Advanced Deadlift
Again, without stopping to rest, stand up and do:
Sets: 3
Reps: 10 in each set, with a 2 second hold on the up position
Rest In Between Sets: 5 seconds
The Plank
Finish this hardcore workout with the plank.
Without stopping to rest, drop down and hold the plank position for
30 seconds. Take a 5 second breather and repeat the plank for
another 30 seconds.
Congratulations! You've Finished A HIIT Workout :)
