HIIT by Nemanja

By Nemanja Matovic

	Advanced (3+ years)
	23 minutes/day \| 3 days/week
	Fat Loss, Athletic Performance, Increase Stamina, Lose Weight, Tone Body, Build Muscle
	Bodyweight, Pull up bar, Barbell, Squat Rack, 2 x Dumbbell, Exercise Ball, 1 x Dumbbell, Box Show More

Average Exertion

Average Cardio Intensity

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.

Description

Week 1 Overview

Day 1:

Day 1

Day 2:

Rest

Day 3:

Day 3

Day 4:

Rest

Day 5:

Day 5

Day 6:

Rest

Day 7:

Rest

Day 1

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Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 180s between rounds
1A.Push Up with Mountain Climber See Exercise Notes	3-4 rounds	30s	0s
1B.Split Jump See Exercise Notes	3-4 rounds	30s	0s
1C.Chin Up With Leg Raise See Exercise Notes	3-4 rounds	30s	0s
1D.Barbell Front Squat to Push Press See Exercise Notes	3-4 rounds	30s	0s
1E.Barbell Front Squat to Push Press See Exercise Notes	3-4 rounds	30s	0s
1F.Frog Jumps	3-4 rounds	30s	180s

Day 3

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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.

Exercise		Sets	Reps	Rest
1.Sprint See Exercise Notes		1 set	12-20 min	30s

Day 5

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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.

Exercise	Sets	Reps	Rest
Circuit #1 - 3-4 rounds Rest 180s between rounds
1A.Exercise Ball Dumbbell Bench Press See Exercise Notes	3-4 rounds	20 reps	0s
1B.L-Sit Pull Up See Exercise Notes	3-4 rounds	20 reps	0s
1C.Goblet Squat See Exercise Notes	3-4 rounds	20 reps	0s
1D.Jumping Jack See Exercise Notes	3-4 rounds	20 reps	0s
1E.Modified Handstand Push Up (Off Box) See Exercise Notes	3-4 rounds	20 reps	0s
1F.Around the Bar Chin Ups See Exercise Notes	3-4 rounds	20 reps	0s
1G.Dumbbell Jump Squat See Exercise Notes	3-4 rounds	20 reps	0s
1H.Mountain Climber	3-4 rounds	20s	180s

Date Created: 12/25/2018, UTC

Last Updated: 7/14/2020, UTC

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