Full Body 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. For round one and two, perform the exercises in the circuit for 40 seconds and then rest 20 seconds. Each exercise should be performed at 70-80% intensity. For round three, perform the exercises for 30 seconds and rest 30 seconds. Exercises should be performed ALL OUT at 90-100% intensity by increasing speed and power through each movement. After completing Circuit 1, rest or jog for 90 seconds and then move to Circuit 2.

Equipment Needed: You will need a stopwatch or timer. Mat suggested. Make sure you have plenty of open space to perform all exercises.

WARM-UP
woman demonstrating high knee holds female demonstrating revenge lunge stretch
female demonstrating high knees with rotation female demonstrating lateral shuffle

 

CIRCUIT 1
EXERCISES AND MODIFICATIONS
For each exercise: 40 seconds on 20 seconds off x2 (use modification if needed)
For each exercise: 30 seconds on 30 seconds off x1 (use modification if needed)
Repeat the Circuit 3 times in total 
Rest or Jog for 90 seconds
female demonstrating wide-to-narrow squat jumps female demonstrating modified wide-to-narrow squat jumps
female demonstrating superman + burpee female demonstrating modified superman + burpee
female demonstrating lunge jumps female demonstrating modified lunge jumps
female demonstrating squat + leg touch back female demonstrating modified squat + leg touch back

 

CIRCUIT 2
EXERCISES AND MODIFICATIONS
For each exercise: 40 seconds on 20 seconds off x2 (use modification if needed)
For each exercise: 30 seconds on 30 seconds off x1 (use modification if needed)
Repeat the Circuit 3 times in total 
female demonstrating shuffle-to-lunge female demonstrating modified shuffle-to-lunge
female demonstrating jumping jack to squat female demonstrating modified jumping jack to squat
female demonstrating 4 mountains + pushup female demonstrating modified 4 mountains + pushup
female demonstrating lateral squat jump female demonstrating modified lateral squat jump

 

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. 
female demonstrating lateral lunges female demonstrating sit and reach
female demonstrating butterfly + 3 deep breaths  

 

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