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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
1A. Push Up with Mountain Climber
3-4 sets, 30s, (rest 180s)
rest 30 seconds
Time between exercises: 60s
Show Alternative Exercises
Split Jump demonstrationPlay Split Jump demonstration
1B. Split Jump
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
1C. Chin Up With Leg Raise
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
1D. Barbell Front Squat to Push Press
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
1E. Barbell Front Squat to Push Press
3-4 sets, 30s, (rest 180s)
rest 30 seconds
Time between exercises: 60s
Show Alternative Exercises
Frog Jumps demonstrationPlay Frog Jumps demonstration
1F. Frog Jumps
3-4 sets, 30s, (rest 180s)
Time between exercises: 60s
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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. Sprint
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
1A. Exercise Ball Dumbbell Bench Press
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
1B. L-Sit Pull Up
3-4 sets, 20 reps, (rest 180s)
10 seconds of rest
Time between exercises: 60s
Show Alternative Exercises
Goblet Squat demonstrationPlay Goblet Squat demonstration
1C. Goblet Squat
3-4 sets, 20 reps, (rest 180s)
10 seconds of rest
Time between exercises: 60s
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Jumping Jack demonstrationPlay Jumping Jack demonstration
1D. Jumping Jack
3-4 sets, 20 reps, (rest 180s)
10 seconds of rest
Time between exercises: 60s
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Modified Handstand Push Up (Off Box) demonstrationPlay Modified Handstand Push Up (Off Box) demonstration
1E. Modified Handstand Push Up (Off Box)
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
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No media available

1F. Around the Bar Chin Ups
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
1G. Dumbbell Jump Squat
3-4 sets, 20 reps, (rest 180s)
10 seconds of rest
Time between exercises: 60s
Show Alternative Exercises
Mountain Climber demonstrationPlay Mountain Climber demonstration
1H. Mountain Climber
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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