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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!!

Printable PDF

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)

The Protocol:

  • Perform each set 4 times

    •    Round 1: 8 reps of each exercise; 30 sec cardio interval

    •    Round 2: 10 reps of each exercise; 30 sec cardio interval

    •    Round 3: 12 reps of each exercise; 30 sec cardio interval

    •    Round 4: 14 reps of each exercise; 30 sec cardio interval

  • After the final round, you'll jump rope for a 1 minute active recovery

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

Warm-up: Perform 3 times in a row

20 Plank-Pikes

20 Plank Sliders

20 Plank Wiggles

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

1 min High Knees Jump Rope

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

1 min Butt Kick Jump Rope

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

1 min Jump Rope

Cool Down:

Arm Swings

Arm Circles, forward and back

Triceps Stretch

Quad Stretch

Glute Stretch