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It is a good idea to warm up before a HIIT cardio workout. Because you are going to be working your abs, calves, core, glutes, hamstrings, and quads, start moving those areas before hand. Use jumping jacks or jump rope to work your core and legs.
Exercise | Sets | Reps | Rest | Notes |
---|---|---|---|---|
1A. Bodyweight Jump Squat | 1 set | 25s | 60s | |
1B. Knee Tuck Jump![]() | 1 set | 25 reps | 60s | Rest for 10 seconds after this exercise and proceed to the next |
2A. Mountain Climber | 1 set | 25s | 60s | |
2B. Star Jump | 1 set | 25s | 60s | Rest for 10 seconds after this exercise and proceed to the next |
3A. Alternating Jump Lunge | 1 set | 15s | 60s | |
3B. Plate Squat to Press | 1 set | 15s | 60s | |
3C. Bent Over Barbell Row | 1 set | 15 reps | 60s | Rest for 10 seconds after this exercise and proceed to the next |
4A. Burpee With Pushup | 5 sets | 2 reps | 0s | |
4B. Knee Tuck Jump![]() | 5 sets | 2 reps | 0s |
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