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HIIT by Nemanja

By Nemanja Matovic

Experience
Advanced (3+ years)
Time
23 minutes/day | 3 days/week
Good for
Fat Loss, Athletic Performance, Increase Stamina, Lose Weight, Tone Body, Build Muscle
Equipment
Bodyweight, Pull up bar, Barbell, Squat Rack, 2 x Dumbbell, Exercise Ball, 1 x Dumbbell, Box
Statistics
Average Cardio Intensity
60%
Average Exertion
70%
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


Day 1 - Full Body

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Circuit
Push Up with Mountain Climber demonstrationPlay Push Up with Mountain Climber demonstration
3-4 sets, 30s, (rest 180s)
rest 30 seconds
Time between exercises: 60s
Show Alternative Exercises
Split Jump demonstrationPlay Split Jump demonstration
3-4 sets, 30s, (rest 180s)
rest 30 seconds
Time between exercises: 60s
Show Alternative Exercises
Chin Up With Leg Raise demonstrationPlay Chin Up With Leg Raise demonstration
3-4 sets, 30s, (rest 180s)
rest 30 seconds
Time between exercises: 60s
Show Alternative Exercises
Barbell Front Squat to Push Press demonstrationPlay Barbell Front Squat to Push Press demonstration
3-4 sets, 30s, (rest 180s)
rest 30 seconds
Time between exercises: 60s
Show Alternative Exercises
Barbell Front Squat to Push Press demonstrationPlay Barbell Front Squat to Push Press demonstration
3-4 sets, 30s, (rest 180s)
rest 30 seconds
Time between exercises: 60s
Show Alternative Exercises
Frog Jumps demonstrationPlay Frog Jumps demonstration
3-4 sets, 30s, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises

Day 3 - Full Body

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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. 

Sprint demonstrationPlay Sprint demonstration
1 set, 12-20 min, (rest 30s)
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.
Time between exercises: 60s
Speed: -33
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Day 5 - Full Body

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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.

Circuit
Exercise Ball Dumbbell Bench Press demonstrationPlay Exercise Ball Dumbbell Bench Press demonstration
3-4 sets, 20 reps, (rest 180s)
10 seconds of rest
Time between exercises: 60s
Show Alternative Exercises
L-Sit Pull Up demonstrationPlay L-Sit Pull Up demonstration
3-4 sets, 20 reps, (rest 180s)
10 seconds of rest
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
3-4 sets, 20 reps, (rest 180s)
10 seconds of rest
Time between exercises: 60s
Show Alternative Exercises
Jumping Jack demonstrationPlay Jumping Jack demonstration
3-4 sets, 20 reps, (rest 180s)
10 seconds of rest
Time between exercises: 60s
Show Alternative Exercises
Modified Handstand Push Up (Off Box) demonstrationPlay Modified Handstand Push Up (Off Box) demonstration
3-4 sets, 20 reps, (rest 180s)
10 seconds of rest if you can do regular handstand push up, than do those
Time between exercises: 60s
Show Alternative Exercises

No media available

3-4 sets, 20 reps, (rest 180s)
10 seconds of rest
Time between exercises: 60s
Show Alternative Exercises
Dumbbell Jump Squat demonstrationPlay Dumbbell Jump Squat demonstration
3-4 sets, 20 reps, (rest 180s)
10 seconds of rest
Time between exercises: 60s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
3-4 sets, 20s, (rest 180s)
Time between exercises: 60s
Show Alternative Exercises

Date Created: 12/25/2018, UTC


Last Updated: 7/14/2020, UTC

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