HIIT Workout

Hey babes! Happy Wednesday!  I have been enjoying this "Fall" weather here in San Diego lately...well as Fall as it gets here, so I take full advantage of it!  I'm  currently drinking a hot chocolate and watching a Hallmark movie as I write!  As much as I love the sun and warmth, this cool weather actually makes it feel like we are getting closer to Thanksgiving (and Christmas)!

Anyways,  in case you don't know by now, I do HIIT Fridays every week and it is one of my favorite training days!  I love incorporating sprints and plyometrics into my workouts to increase the intensity and get that extra burn!  The workout I did this last Friday was especially brutal (but in a good "I crushed it now I need to go lay down" kind of way haha) so I thought I would share it with you guys!  Enjoy!

Circuit 1

  • 20 second sprint (I did 12-13 mph)
  • 10 weighted squat jumps (10-15 lbs)
  • 8 each side renegade row (try not to wiggle your hips)
  • 15 in-n-outs
  • ---Rest until the two minute mark then repeat for a total of 6 rounds (12 minutes)!

Circuit 2

  • 10 weighted glute/ham raises immediately followed by 10 pulses (keeping tension on your glutes/hamstrings)
  • 12 bicep curl (heavy)
  • 10 burpee jacks (burpee to a jumping jack)
  • 30 bicycles each side (first 10 super slow focusing on holding the “crunch” position, the last 20 normal speed)

Complete a total of 4 rounds as fast as you can (little to no rest in-between sets), but don't sacrifice form!

Circuit 3

  • 9 assisted pull-ups (I did 3 in each grip- pull up, neutral grip, and chin up)  Tip: go as light as you can on the weight to the point where you can barely make the last one
  • 10 around the worlds (shoulders)
  • 10 squat jumps
  • 12 straight leg sit ups

Complete a total of 4 rounds as fast as you can (little to no rest in-between sets), but don't sacrifice form!

Circuit 4

  • 20 long jumps (brushing your hands on the floor and getting your booty low)
  • 20 weighted walking lunges (total)
  • 12 chest flys on exercise ball (the slower the better!)
  • 12 (total) v-ups with exercise ball (alternating between feet and hands)

Complete a total of 4 rounds as fast as you can (little to no rest in-between sets), but don't sacrifice form!

Thanks for stopping by!  Have a fabulous rest of your week!

XO, Kenz