30 minute HIIT Workout

By Pedro Bernardes

	Advanced (3+ years)
	32 minutes/day \| 3 days/week \| 4 weeks
	Fat Loss, Increase Stamina, Lose Weight
	Bodyweight, Jump Rope, Mini Loop Bands, Exercise Ball, 2 x Dumbbell, Suspension (TRX) Show More

Average Exertion

Average Cardio Intensity

Intensity is a key factor to achieve any physical goal. High intensity workouts are very important to trigger some responses and adaptation in several systems of the body that otherwise it wouldn't be possible. Hormonal, nervous, muscle and circulatory system demands will be high in this endurance strength metabolic workout.

Description

Week 1 Overview

Day 1:

Workout 1

Day 2:

Rest

Day 3:

Workout 2

Day 4:

Rest

Day 5:

Workout 1

Day 6:

Rest

Day 7:

Rest

Day 1 - Workout 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Burpee (Advanced)	3 rounds	60s	0s
1B.Jump Rope: Basic Hop	3 rounds	60s	0s
1C.Banded Shoulder Spider Crawls See Exercise Notes	3 rounds	60s	0s
1D.Exercise Ball Wall Squat	3 rounds	60s	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Walking Dumbbell Lunge See Exercise Notes	3 rounds	60 reps	0s
2B.Suspended Inverted Row	3 rounds	60s	0s
2C.Bodyweight Jump Squat	3 rounds	60s	0s
2D.Mountain Climber	3 rounds	60s	60s

Day 3 - Workout 2

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Dumbbell Squat To Shoulder Press	3 rounds	60s	0s
1B.Lizard Walks See Exercise Notes	3 rounds	60 reps	0s
1C.Dumbbell Alternating Side Lunge See Exercise Notes	3 rounds	60s	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Frog Jumps	3 rounds	60s	0s
2B.Dumbbell Clean and Press	3 rounds	60s	0s
2C.Jumping Jack	3 rounds	60s	60s

Day 5 - Workout 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 3 rounds Rest 60s between rounds
1A.Burpee (Advanced)	3 rounds	60s	0s
1B.Jump Rope: Basic Hop	3 rounds	60s	0s
1C.Banded Shoulder Spider Crawls See Exercise Notes	3 rounds	60s	0s
1D.Exercise Ball Wall Squat	3 rounds	60s	60s
Circuit #2 - 3 rounds Rest 60s between rounds
2A.Walking Dumbbell Lunge See Exercise Notes	3 rounds	60 reps	0s
2B.Suspended Inverted Row	3 rounds	60s	0s
2C.Bodyweight Jump Squat	3 rounds	60s	0s
2D.Mountain Climber	3 rounds	60s	60s

Date Created: 12/20/2018, UTC

Last Updated: 5/11/2020, UTC

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