Total Body HIIT Workout

March 3, 2015

TOTAL BODY HIIT WORKOUT

>>Set your timer or look at a clock.  Lift as heavy as you can with the number of reps listed.  Pay close attention, because you are only doing the exercises for 1 minute.  STAY MOVING!!

 

UPPER BODY

 

Minute 1:  10 pushups, 10 jumping jacks, Finish out time with Mountain Climbers >  Rest 20 sec.

 

Minute 2:  20 Chair dips, 5 Burpees, Finish out time with Mountain Climbers >  Rest 20 sec.

 

Minute 3:  15 Upright Rows, 15 Squat Jumps,  Finish out time with Mountain Climbers >  Rest 20 sec.

 

Minute 4:  20 Bicep Curls, 20 Knee Highs,  Finish out time with Mountain Climbers >.  Rest 20 sec.

 

Minute 5:  20 Bent over Fly, 15 lateral raises,  Finish out time with Mountain Climbers >  Rest 20 sec.

 

Minute 6:  10 pushups, 10 jumping jacks, Finish out time with Mountain Climbers >  Rest 20 sec.

 

Minute 7:  20 Chair dips,  5 Burpees, Finish out time with Mountain Climbers >  Rest 20 sec.

 

Minute 8:  15 Upright Rows,  15 Squat Jumps,  Finish out time with Mountain Climbers > Rest 20 sec.

 

Minute 9: 20 Bicep Curls,  20 Knee Highs, Finish out time with Mountain Climbers >.  Rest 20 sec.

 

Minute 10:  20 Bent over Fly,  15 Lateral Raises,  Finish out time with Mountain Climbers >  Rest 20 sec.

 

LOWER BODY

 

Minute 1:  30 Squats> Rest 20 sec.

 

Minute 2:  20 Curtsey Lunges with right leg. Finish out with High Knees > Rest 20 sec

 

Minute 3:  20 Curtsey Lunges with left leg.  Finish out with High Knees > Rest 20 sec.

 

Minute 4:  20 Squat + kick right leg >.  Rest 20 sec.

 

Minute 5:  20 Squat + kick left leg >  Rest 20 sec.

 

Minute 6:  30 Squats > Rest 20 sec.

 

Minute 7:  20 Curtsey Lunges with right leg.  Finish out with High Knees >  Rest 20 sec.

 

Minute 8:  20 Curtsey Lunges with left leg.  Finish out with High Knees > Rest 20 sec.

 

Minute 9:  20 Squat + kick right leg >  Rest 20 sec.

 

Minute 10:  20 Squat + kick left leg >  Rest 20 sec.

 

End with minutes of Sprints (30 seconds on/30 seconds off)

 

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