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

Source

myworkouts

Equipment

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

Average Exertion

Average Cardio Intensity

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

Equipment

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

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

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	Notes
1A. Push Up with Mountain Climber Mountain climbers by Street Workout and Bodybuilding	3 - 4 sets	30s	180s	rest 30 seconds
1B. Split Jump split jump squats by FNH SYSTEMS	3 - 4 sets	30s	180s	rest 30 seconds
1C. Chin Up With Leg Raise ▶	3 - 4 sets	30s	180s	rest 30 seconds
1D. Barbell Front Squat to Push Press Front Squat to Push Press by Matt Klingler	3 - 4 sets	30s	180s	rest 30 seconds
1E. Barbell Front Squat to Push Press Front Squat to Push Press by Matt Klingler	3 - 4 sets	30s	180s	rest 30 seconds
1F. Frog Jumps ▶	3 - 4 sets	30s	180s

Day 3

Scroll to top

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.

Exercise	Sets	Reps	Rest	Notes
1. Sprint Interval Training Sprint Workout - Burn Fat Effectively! by Danny Maman	1 set	12 - 20 min	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.

Day 5

Scroll to top

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.

Exercise	Sets	Reps	Rest	Notes
1A. Exercise Ball Dumbbell Bench Press ▶	3 - 4 sets	20 reps	180s	10 seconds of rest
1B. L-Sit Pull Up L-Sit Pull Up by Edward Bergersen	3 - 4 sets	20 reps	180s	10 seconds of rest
1C. Goblet Squat ▶	3 - 4 sets	20 reps	180s	10 seconds of rest
1D. Jumping Jack ▶	3 - 4 sets	20 reps	180s	10 seconds of rest
1E. Modified Handstand Push Up (Off Box) How To: Box Handstand Push Ups by CrossFit City Line	3 - 4 sets	20 reps	180s	10 seconds of rest if you can do regular handstand push up, than do those
1F. Around the Bar Chin Ups ▶	3 - 4 sets	20 reps	180s	10 seconds of rest
1G. Dumbbell Jump Squat ▶	3 - 4 sets	20 reps	180s	10 seconds of rest
1H. Mountain Climber How to Do Mountain Climbers Properly - Great Core Exercise for Beginners by Fit Father Project - Fitness For Busy Fathers	3 - 4 sets	20s	180s