Free personalized workout plan

HIIT by Nemanja

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

76 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
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 tr

Show More

Equipment

Barbell, Bodyweight, Box, Dumbbell, Exercise Ball, Pull up bar

Average Exertion

80%

Average Cardio Intensity

70%

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

76 minutes

Genders

Female, Male

Days per week

3 days

Goals

Athletic Performance (Female | Male)
Build Muscle (Female | Male)
Fat Loss (Female | Male)
Increase Stamina (Female | Male)
Tone Body (Female | Male)
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 tr

Show More

Equipment

Barbell, Bodyweight, Box, Dumbbell, Exercise Ball, Pull up bar

Avg Exertion

80%

Workout Type

Full Body

Avg Cardio Intensity

70%

Workout Overview

Week 1



ExerciseSetsRepsRestNotes
1A. Push Up with Mountain Climber3 - 4 sets30s180s
rest 30 seconds
1B. Split Jump3 - 4 sets30s180s
rest 30 seconds
1C. Chin Up With Leg Raise
Chin Up With Leg Raise
3 - 4 sets30s180s
rest 30 seconds
1D. Barbell Front Squat to Push Press3 - 4 sets30s180s
rest 30 seconds
1E. Barbell Front Squat to Push Press3 - 4 sets30s180s
rest 30 seconds
1F. Frog Jumps
Frog Jumps
3 - 4 sets30s180s

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. 

ExerciseSetsRepsRestNotes
1. Sprint1 set12 - 20 min30s
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.

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.

ExerciseSetsRepsRestNotes
1A. Exercise Ball Dumbbell Bench Press
Exercise Ball Dumbbell Bench Press
3 - 4 sets20 reps180s
10 seconds of rest
1B. L-Sit Pull Up3 - 4 sets20 reps180s
10 seconds of rest
1C. Goblet Squat
Goblet Squat
3 - 4 sets20 reps180s
10 seconds of rest
1D. Jumping Jack
Jumping Jack
3 - 4 sets20 reps180s
10 seconds of rest
1E. Modified Handstand Push Up (Off Box)3 - 4 sets20 reps180s
10 seconds of rest if you can do regular handstand push up, than do those
1F. Around the Bar Chin Ups
Around the Bar Chin Ups
3 - 4 sets20 reps180s
10 seconds of rest
1G. Dumbbell Jump Squat
Dumbbell Jump Squat
3 - 4 sets20 reps180s
10 seconds of rest
1H. Mountain Climber3 - 4 sets20s180s

Date Created: 12/25/18, 11:38 AM


Last Updated: 7/14/20, 5:54 PM

Similar Workouts

More Workouts by Nemanja Matovic

Similiar full body workouts

Workouts with similar equipment

3 day workouts that are 76 minutes

Workouts with similar exertion and cardio intensity

Find your perfect workout

Answer a few questions and find a workout plan personalized to you.