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Free Intense Workout

Total HIIT Challenge

Intense   28 minutes

Target Areas: Full Body

Equipment: No Equipment

Total HIIT Challenge
Tags
Bodyweight Workouts Full Body Workouts Zero Equipment Workouts
Description

Get ready to dig deep and rock this full body interval training workout, complete with a dynamic warm-up and cool-down stretches. Remember, the key to HIIT workouts is intensity. Work hard during those 40-second intervals. Repeat regularly as this will be grueling...it's better to do less at first and build up your endurance over time. What a great challenge!

Exercises

Set 1: 1 round
Lift up one knee so that your leg is parallel to the floor. Swing your opposite arm up as you lift your leg. Alternate sides.
Effort: Light
Jog on the Spot
45 seconds
This is a good mobility movement for loosening up your shoulder joints.
Effort: Light
Big Forward Arm Circles
30 seconds
This is a good mobility movement for loosening up your shoulder joints.
Effort: Light
Big Reverse Arm Circles
30 seconds
Elbow To Knee Twists
Effort: Light
Elbow To Knee Twists
45 seconds
In one motion, jump and spread your legs out to the side and raise your arms up over your head. Land and repeat by hoping your legs back together and your hands by your sides.
Effort: Light
Jumping Jacks
45 seconds
Walking Squats
Walking Squats
45 seconds

Set 2: 4 rounds
Clapping Push-Ups
Effort: Vigorous
Clapping Push-Ups
40 seconds
Rest
Rest
20 seconds
1 2 Burpees
Effort: Vigorous
1 2 Burpees
40 seconds
Rest
Rest
20 seconds
High Knee Obliques
Effort: Vigorous
High Knee Obliques
40 seconds
Rest
Rest
20 seconds
Keep your navel drawn in and your shoulders away from your ears.
Effort: Vigorous
Mountain Climbers
40 seconds
Rest
Rest
20 seconds
Jump up explosively, straightening your legs and lifting your torso up.
Effort: Vigorous
Squat Jumps
40 seconds
Rest
Rest
20 seconds

Set 3: 1 round
Walking
Effort: Light
Walking
45 seconds
Left Arm Cross Stretch
Left Arm Cross Stretch
30 seconds
Right Arm Cross Stretch
Right Arm Cross Stretch
30 seconds
Quad Stretches
Quad Stretches
45 seconds
Hamstring Stretches
Hamstring Stretches
45 seconds
Good Morning Sunshines
Good Morning Sunshines
45 seconds

Appears In

fitness tests
Fitness Tests
interval timers
HIIT
bodyweight
Bodyweight

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Recommended Gear

Do this workout with the best exercise equipment. We recommend using a bluetooth chest strap heart rate monitor or a smartwatch for more training optimization & performance tracking.

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Workout Categories

Featured

Featured

weight loss

Weight Loss

abs & core

Abs & Core

bodyweight

Bodyweight

youtube

YouTube

community created

Community Created

weightlifting

Weightlifting

interval timers

HIIT

cardio

Cardio

toning

Toning

full body

Full Body

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