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Free Moderate Workout

Cross HIIT

Moderate   8 minutes

Target Areas: Legs, Glutes, Back

Equipment: Pull Up Bar

Cross HIIT
Tags
Home Gym Workouts Leg Workouts Pull Up Bar Workouts
Description

Here is a Cross Fit meets HIIT, bodyweight only, quick blast. Target all the major muscle groups with this moderate intensity workout that is sure to get your blood pumping. The only equipment you need is a pull up bar.

Exercises

Set 1: 1 round
Squat down as if you were sitting in a chair. Keep your heels grounded and chest open with your elbows out. Remember to contract your ab muscles as you squat down. Press your hips forward when you stand up to activate your hamstrings.
Prisoner Squats
40 seconds
Rest
Rest
10 seconds
Lower your torso until your elbows form a 90 degree angle. Make sure to maintain your plank position and keep your neck neutral. Push back up to high plank by straightening your arms. Repeat.
Push-Ups
40 seconds
Rest
Rest
10 seconds
Reverse Lunges
Reverse Lunges
40 seconds
Rest
Rest
10 seconds
Chin Ups
Chin Ups
40 seconds
Stand tall with your feet wider than shoulder width apart.
Rest
10 seconds
Jump your feet forward to a squat.
Burpees
30 seconds
Rest
Rest
20 seconds
Squats with Raised Arms
Squats with Raised Arms
40 seconds
Rest
Rest
10 seconds
Diamond Push Ups
Diamond Push Ups
40 seconds
Rest
Rest
10 seconds
Jump and switch legs rapidly in mid-flight to land with the opposite leg forward.
Jumping Lunges
40 seconds
Rest
Rest
10 seconds
Pull-ups
Pull-ups
40 seconds
Rest
Rest
10 seconds
Surfees
Surfees
30 seconds

Workout Discussion

08 Nov
Like every hiit workout, if you go full throttle very demanding and intense! It's up to you!
16 Oct
can't wait. lets do it!
03 Sep
This looks brutal. It's listed as moderate
02 Sep
I can't do half of these because of my back is shot
02 Sep
It really meant the world to me #nowitmeanssomuchmore
02 Sep
#ThankYou
02 Sep
#OWNIIT #GOPRO #UFC #CAGEFIGHTING

Appears In

butt & legs
Butt & Legs
crossfit
Crossfit
interval timers
HIIT

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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.

Show More

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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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