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HIIT by Nemanja
| 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. Show More |
Workout Overview
Week 1
Day 1: Muscle Group(s): None... | Day 2: Rest | Day 3: Muscle Group(s): None... | Day 4: Rest | Day 5: Muscle Group(s): None... | Day 6: Rest | Day 7: Rest |
Week 1
Day 1
Scroll to top| Exercise | Sets | Reps | Rest | |
| Circuit | 1A. Push Up with Mountain Climber  rest 30 seconds | 3 - 4 | 30 | 180s |
1B. Split Jump rest 30 seconds | 3 - 4 | 30 | 180s | |
1C. Chin Up With Leg Raise rest 30 seconds | 3 - 4 | 30 | 180s | |
1D. Barbell Front Squat to Push Press rest 30 seconds | 3 - 4 | 30 | 180s | |
| 1E. Barbell Front Squat to Push Press rest 30 seconds | 3 - 4 | 30 | 180s | |
1F. Frog Jumps | 3 - 4 | 30 | 180s | |
Day 3
Scroll to topThis 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.
| Exercise | Sets | Reps | Rest | |
1. Sprint 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. | 1 | 12 - 20 | 30s | |
Day 5
Scroll to topThis 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.
| Exercise | Sets | Reps | Rest | |
| Circuit | 1A. Exercise Ball Dumbbell Bench Press 10 seconds of rest | 3 - 4 | 20 | 180s |
1B. L-Sit Pull Up 10 seconds of rest | 3 - 4 | 20 | 180s | |
1C. Goblet Squat 10 seconds of rest | 3 - 4 | 20 | 180s | |
1D. Jumping Jack 10 seconds of rest | 3 - 4 | 20 | 180s | |
1E. Modified Handstand Push Up (Off Box)_male_v4_thumb100Poster_capoff.jpg) 10 seconds of rest if you can do regular handstand push up, than do those | 3 - 4 | 20 | 180s | |
1F. Around the Bar Chin Ups 10 seconds of rest | 3 - 4 | 20 | 180s | |
1G. Dumbbell Jump Squat 10 seconds of rest | 3 - 4 | 20 | 180s | |
1H. Mountain Climber | 3 - 4 | 20 | 180s | |
Date Created: 12/25/2018, UTC
Last Updated: 7/14/2020, UTC
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