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HIIT Program 1

The document outlines a full body workout split into multiple sessions throughout the day. The morning session focuses on burpees, while the lunch session includes a circuit of mountain climbers and pushups. The early evening session is another circuit with jumping jacks, squats, and side hops. Later workouts include long interval circuits combining exercises like jumping jacks and jogging. Other sessions target the upper body with exercises such as planks, pushups, and lunges done in intervals.

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CiprianTeleaga
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35 views10 pages

HIIT Program 1

The document outlines a full body workout split into multiple sessions throughout the day. The morning session focuses on burpees, while the lunch session includes a circuit of mountain climbers and pushups. The early evening session is another circuit with jumping jacks, squats, and side hops. Later workouts include long interval circuits combining exercises like jumping jacks and jogging. Other sessions target the upper body with exercises such as planks, pushups, and lunges done in intervals.

Uploaded by

CiprianTeleaga
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
Available Formats
Download as DOCX, PDF, TXT or read online on Scribd
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WORKOUT 1: MORNING

1
BURPEE

8 set of 20/10 second inverals

WORKOUT 2: LUNCH

CIRCUIT: 8 ROUNDS + 30 SECONDS REST


1

MOUNTAIN CLIMBERS

1 set of 15 seconds

PUSHUPS

1 set of 15 seconds

WORKOUT 3: EARLY EVENING

CIRCUIT: 2-3 ROUNDS + 15 SECONDS REST


1

JUMPING JACKS
1 set of 15 seconds + 15 seconds rest

BODYWEIGHT SQUAT

1 set of 15 seconds + 15 seconds rest

SIDE HOP

1 set of 15 seconds + 15 seconds rest


LONG INTERVAL WORKOUT 1

CIRCUIT: 5-8 ROUNDS + 15 SECONDS REST


1

JUMPING JACKS

1 set of 1 minute + 30 second rest

JOGGING-TREADMILL
1 set of 1 minute + 30 second rest

LONG INTERVAL WORKOUT 2


1
BOX JUMP (MULTIPLE RESPONSE)

8 sets of 15/15 second intervals

2
BODYWEIGHT SQUAT
8 sets of 15/15 second intervals
INCREASED UPPER-BODY INTERVAL WORKOUT
1
JUMPING JACKS

1 set of 30 seconds + 15 seconds rest

PLANK

1 set of 30 seconds + 15 seconds rest


3

BODYWEIGHT SQUAT

1 set of 30 seconds + 15 seconds rest

PUSHUPS

1 set of 30 seconds + 15 seconds rest


5

MOUNTAIN CLIMBERS

1 set of 30 seconds + 15 seconds rest

DUMBBELL REAR LUNGE

1 set of 30 seconds + 15 seconds rest


7

PUSHUPS

1 set of 30 seconds + 15 seconds rest

BUTT LIFT (BRIDGE)

1 set of 30 seconds + 15 seconds rest


9

SIDE HOP

1 set of 30 seconds + 15 seconds rest

10

ROPE JUMPING

1 set of 30 seconds + 15 seconds rest

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