Plan on this workout to take about 60-90 minutes (PS – if you’re not drenched in sweat afterward, you’re not doing HIIT!):
Warm up (15 minutes total): Walk or lightly jog (depending on your fitness level)
HIIT Workout (30-60 minutes total): Set up stations of the following circuits and rotate through them as many times as you are able in the time allotted. You will be at each station for 20 seconds and be working at a high to very high intensity:
Station 1: Pull-ups
Station 2: Push-ups
Station 3: Cardio: Sprint
Station 4: Lunges (make sure your knees stay in line with your toes and your hips, knees, shoulders and toes all point in the same direction)
Station 5: Lower Leg Lifts (lying on back, put your hands underneath your rear to support your lower back. Pretend your legs are tied together at the ankles. Keeping legs as straight as possible, lift up all the way and lower until you’re hovering 6 inches from the ground then lift again (feet should not touch the floor the entire time)).
Station 6: Squat Jumps (With feet shoulder width apart and pointed forward, squat down as if you’re sitting in a chair (make sure your knees stay in line with your toes and do not go over them), then explosively jump as high as you can, landing softly back on the pads of your feet, immediately squat and jump again).
Station 7: Triceps overhead press (Stand with feet shoulder-width apart and knees soft. Hold an appropriate weight straight above your head, keeping your elbows soft (I recommend 8 pound dumbbells in each hand). Slowly lower the weights behind your head so they touch your spine, then slowly bring the weight back up to the start position).
Station 8: Cardio: High Knees
Station 9: Bear Crawl (On all fours, keep your hips down and crawl the length of the floor using your hands and feet to move your forward).
Station 10: Squats
Station 11: Rest 1 minute
Cool Down (15 minutes total): Walk or lightly jog (depending on your fitness level)