Workout of the Week
Cardio HIIT

Instructions
Find a space that is clear in front, behind, and to each side of you to avoid injury.  Perform a warm-up that consists of an activity that gradually increases your heart rate and moves your joints through a moderate to large range of motion such as the one below.  Perform each exercise in the warm-up for 45 seconds.

It is encouraged that you modify each exercise to a version that is best for you.

Workout
Repeat each circuit 3 times total. Perform the first & second time with the intervals 40 seconds on, 20 seconds off (rest) for each move at 70-80% intensity. Perform the third time through the circuit with the interval 30 seconds on, 30 seconds off (rest)-- going ALL OUT at 90-100% intensity. Increasing speed and power through each movement to increase intensity. Rest as needed between circuits.

WARM-UP

SET 1 EXERCISES AND MODIFICATIONS
40 on 20 off x 2 | 30 on 30 off x 1  (use modification if needed)

SET 2 EXERCISES AND MODIFICATIONS
40 on 20 off x 2 | 30 on 30 off x 1  (use modification if needed)

COOL-DOWN
Perform a cool-down that allows for your heart rate to gradually slow down to a normal rate and hold static stretches such as the ones below for 20-30 seconds each.