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HIIT by Nemanja

By Nemanja Matovic

Experience
Intermediate (2-3 years)
Time
76 minutes/day | 3 days/week | 1 weeks
Good for
Women's Athletic Performance, Men's Athletic Performance, Women's Build Muscle, Men's Build Muscle, Women's Fat Loss, Men's Fat Loss, Women's Increase Stamina, Men's Increase Stamina, Women's Tone Body, Men's Tone Body
Equipment
Barbell, Bodyweight, Box, Dumbbell, Exercise Ball, Pull up bar
Description

This interval workout could use those who want to shred fat and those how decided to take 1 or 2 weeks off from their usual routines in the gym. If your goal is to shred fat, but also you have your traditional workout routine for building muscle, than do this twice a week, few hours after strength training, or right after. For those how decided to take a break from standard lifting approach, this could be done 3 times a week. 

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Workout Overview

Week 1


This day you will do only sprints. This interval sprints should last 12-20 minutes. For example you will sprint 50 meters with your maximum speed,than after that you will walk to your starting point. When you come to your starting point start another 50 meter sprint at maximum speed. 

ExerciseSetsRepsRest
1. Sprint
Sprint demonstrationPlay Sprint demonstration

Sprint 50 meters with your maximum speed, then after that you will walk to your starting point. When you come to your starting point start another 50 meter sprint at maximum speed.
112 - 2030s

This workout will be Tabata principle, so 20 seconds of maximum effort accompanied with 10 seconds of rest, for total of 4 minutes. After that take a 2-3 minutes rest.

ExerciseSetsRepsRest
Circuit1A. Exercise Ball Dumbbell Bench Press
Exercise Ball Dumbbell Bench Press demonstrationPlay Exercise Ball Dumbbell Bench Press demonstration

10 seconds of rest
3 - 420180s
1B. L-Sit Pull Up
L-Sit Pull Up demonstrationPlay L-Sit Pull Up demonstration

10 seconds of rest
3 - 420180s
1C. Goblet Squat
Goblet Squat demonstrationPlay Goblet Squat demonstration

10 seconds of rest
3 - 420180s
1D. Jumping Jack
Jumping Jack demonstrationPlay Jumping Jack demonstration

10 seconds of rest
3 - 420180s
1E. Modified Handstand Push Up (Off Box)
Modified Handstand Push Up (Off Box) demonstrationPlay Modified Handstand Push Up (Off Box) demonstration

10 seconds of rest if you can do regular handstand push up, than do those
3 - 420180s
1F. Around the Bar Chin Ups
Around the Bar Chin Ups

10 seconds of rest
3 - 420180s
1G. Dumbbell Jump Squat
Dumbbell Jump Squat demonstrationPlay Dumbbell Jump Squat demonstration

10 seconds of rest
3 - 420180s
1H. Mountain Climber
Mountain Climber demonstrationPlay Mountain Climber demonstration
3 - 420180s

Date Created: 12/25/2018, UTC


Last Updated: 7/14/2020, UTC

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