HIIT Blaster 2
This intense, 45-minute, kick-butt cardio and bodyweight workout is sure to
blast calories and HIIT your way to a better body!
The beauty of HIIT is that you'll be revving up your metabolism and burning calories all day long!!
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You'll Need:
Interval Timer set for 30 second intervals and 1 minute intervals
Light-weight dumbbells (2-12 lbs)
Step, box, bench or chair
Jump Rope
Stability Ball or Bosu (opt, for push-ups)
Mat (opt)
Chair or Wall (opt, for balance)
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The Protocol:
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Perform each set 4 times
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Round 1: 8 reps of each exercise; 30 sec cardio interval
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Round 2: 10 reps of each exercise; 30 sec cardio interval
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Round 3: 12 reps of each exercise; 30 sec cardio interval
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Round 4: 14 reps of each exercise; 30 sec cardio interval
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After the final round, you'll jump rope for a 1 minute active recovery
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Beginner: 1-2 rounds of each set with 30-sec cardio intervals; use light weights and a low step
Intermediate: 2-3 rounds of each set with 30-sec cardio intervals; use a medium-high step
Advanced: as outlined above with a high step or box
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Warm-up: Perform 3 times in a row
20 Plank-Pikes
20 Plank Sliders
20 Plank Wiggles
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The Workout:
Set 1: Perform 4 times, increasing the reps each time (8, 10, 12, 14)
R Side Lunge + Pistol Squat (or Curtsy Squat to make it easier)
L Side Lunge + Pistol Squat (or Curtsy Squat to make it easier)
30 sec Skaters
Kneeling Sissy Squat + Y Arms
30 sec Skaters
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1 min High Knees Jump Rope
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Set 2: Perform 4 times, increasing the reps each time (8, 10, 12, 14)
Incline Push-ups
30 sec Box Jumps
Decline Push-ups
30 sec Box Jumps
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1 min Butt Kick Jump Rope
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Set 3: Perform 4 times, increasing the reps each time (8, 10, 12, 14)
Skull Crushers w/ Scissors Legs
30 sec Burpee Leap Frogs
Slow Tricep Dips
30 sec Burpee Leap Frogs
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1 min Jump Rope
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Cool Down:
Arm Swings
Arm Circles, forward and back
Triceps Stretch
Quad Stretch
Glute Stretch