HIIT Cardio

For this program, you’ll be doing three workouts per week. Try your best to take one day off between each workout session whenever possible.

Week 1

Workout A

Perform the following circuit of exercises 3 times through, doing as many reps as possible in 60 seconds. Rest for 2 minutes after each circuit.

  • Squat jumps
  • Jumping Jacks
  • Mountain Climbers
  • Bicycle Crunch
  • Running Knee Raises

Workout B

Perform each coupling of exercises as indicated, doing 30 seconds total per exercise. Once finished, rest for 30 seconds and then repeat 2 more times before going on to the next coupling.  Repeat the process until finished.

  • Jumping Jacks
  • Lying Leg Raises

  • Mountain Climbers
  • Bicycle Crunch

  • Tuck Jumps
  • Supermans

  • Jump Lunges
  • Plank hold (30 seconds)

Workout C

Perform each exercise as indicated below, working for 30 seconds and then resting for 30 seconds.  Do 4 rounds of each exercise before moving on to the next.

  • Prisoner Squats
  • Walking Lunges
  • Mountain Climbers

Week 2

Workout A

Perform the following circuit of exercises 4 times through, doing as many reps as possible in 60 seconds. Rest for 2 minutes after each circuit.

  • Squat jumps
  • Jumping Jacks
  • Mountain Climbers
  • Bicycle Crunch
  • Running Knee Raises

Workout B

Perform each coupling of exercises as indicated, doing 30 seconds total per exercise. Once finished, rest for 30 seconds and then repeat 3 more times before going on to the next coupling.  Repeat the process until finished.

  • Jumping Jacks
  • Lying Leg Raises

  • Mountain Climbers
  • Bicycle Crunch

  • Tuck Jumps
  • Supermans

  • Jump Lunges
  • Plank hold (30 seconds)

Workout C

Perform each exercise as indicated below, working for 30 seconds and then resting for 30 seconds.  Do 5 rounds of each exercise before moving on to the next.

  • Prisoner Squats
  • Walking Lunges
  • Mountain Climbers

Week 3

Workout A

Perform the following circuit of exercises 4 times through, doing as many reps as possible in 60 seconds. Rest for 90 seconds after each circuit.

  • Squat jumps
  • Jumping Jacks
  • Mountain Climbers
  • Bicycle Crunch
  • Running Knee Raises

Workout B

Perform each coupling of exercises as indicated, doing 45 seconds total per exercise. Once finished, rest for 30 seconds and then repeat 3 more times before going on to the next coupling.  Repeat the process until finished.

  • Jumping Jacks
  • Lying Leg Raises

  • Mountain Climbers
  • Bicycle Crunch

  • Tuck Jumps
  • Supermans

  • Jump Lunges
  • Plank hold (30 seconds)

Workout C

Perform each exercise as indicated below, working for 40 seconds and then resting for 30 seconds.  Do 5 rounds of each exercise before moving on to the next.

  • Prisoner Squats
  • Walking Lunges
  • Mountain Climbers

Week 4

Workout A

Perform the following circuit of exercises 4 times through, doing as many reps as possible in 60 seconds. Rest for 60 seconds after each circuit.

  • Squat jumps
  • Jumping Jacks
  • Mountain Climbers
  • Bicycle Crunch
  • Running Knee Raises

Workout B

Perform each coupling of exercises as indicated, doing 45 seconds total per exercise. Once finished, rest for 20 seconds and then repeat 3 more times before going on to the next coupling.  Repeat the process until finished.

  • Jumping Jacks
  • Lying Leg Raises

  • Mountain Climbers
  • Bicycle Crunch

  • Tuck Jumps
  • Supermans

  • Jump Lunges
  • Plank hold (30 seconds)

Workout C

Perform each exercise as indicated below, working for 45 seconds and then resting for 30 seconds.  Do 5 rounds of each exercise before moving on to the next.

  • Prisoner Squats
  • Walking Lunges
  • Mountain Climbers

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