HIIT 4

Updated: Oct 10, 2020

While everyone knows that physical activity is healthy. But what you probably don't know that between 30% and 38% of the worldwide population are inactive or don't reach the norms of physical activity. Most people today don't have a lot of time to do standard workout routine from 60 to 90 minutes. For those people an High-Intensity Interval Training (HIIT) is a perfect way to stay physical active and get maximal health benefits in minimal time. HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. A typical HIIT workout will range between 10 and 30 minutes. Researchers found that HIIT burned 25–30% more calories than the other forms of exercise.


Equipment needed:

  • Rowing machine

  • Dumbbells/Barbell

  • Kettlebell

  • Wall

  • Box

  • * Yoga mat

Perform the following exercises in order:

  1. Row

  2. Floor press

  3. Box jump

  4. Bent Over Row

  5. Up - Down

  6. Sit-Up

  7. Thruster

  8. Plank (Plus a tap in front of you)

  9. Kettlebell Swing

  10. Wall-sit

Choose your time:

  • 30 seconds on, 15 seconds off

  • 40 seconds on, 20 seconds off

  • 50 seconds on, 25 seconds off

  • 60 seconds on, 30 seconds off


Start with 2 rounds, if that's doable then focus on finishing 3 rounds. Try not to rest during the exercise and choose a consistent pace. Increase weight or speed to keep the workout challenging.

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