HIIT workout

Hi Friends -  HIIT is one of my FAVORITE type of workouts.  The fast paced, the breaks, the time seems to fly by and Im a sweaty mess.  Here is a recent class I taught, everyone said it was very hard and fun!  I did modify this as I am 22 weeks pregnant but it was still lots of fun!

Equipment needed:

Light and Heavy Weights (I used 5 and 8lb hand weights)
Mat

Time: Approx 45 minutes to complete
Take 1 minute break between sets

HIIT

1.  Burpees

Jumping Jacks

 20 Seconds on/ 10 seconds rest

4 minutes

2.  Plank with a row (heavy weights)

Reverse lunges (heavy weights)

30 seconds each/ Repeat 4 x

4 minutes

3.  Standing sprints

Jumping  side to side leaps

20 seconds on /10 seconds rest

4 minutes

4.  Switch kicks

Bicep curl into overhead press (light or heavy weights)

20 seconds on/10 seconds rest

4 minutes

5.  Jump squats into push ups

Mountain climbers

20 seconds on/10 seconds rest

4 minutes

6.  Squat pulse with heavy weights 

Plank with leg lifts

30 seconds each

4x through

4 minutes

7.  Tricep dips

Switch kicks

20 seconds on /10 second rest

4 minutes

8.  Bicycle crunches

V Sit

Side plank dips

Reverse crunches

30 seconds each no rest

2X  8 minutes

Hope you got your sweat on!  Let me know if you loved it!

Coach Kerri