High Intensity Interval - v.1

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3 DAYS - General Fitness - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

NOTE: AS WITH ANY HIIT SESSION, THE IDEA IS TO TRAIN USING A HIGH INTENSITY. PERFORM AS MANY REPS AS POSSIBLE ("AMRAP") BASED ON THE INTERVAL TIME PRESCRIBED.

This is a 3-day, beginner, full body HIIT session. Each session in the program starts off with a brief 3 bodyweight movement prep. Following this, you'll dive into a full body, interval-based circuit using supersets.

Equipment needed: kettlebells and plyo box (or a small step or bench).

The main portion of the workout consists of 5 pair of supersets. Each subsequent workout session is a little more challenging as a result of an increase in the volume of work.

Stay Strong Together,

Michael Wood, CSCS
Jefit

Day 1
Day 2
Day 3

Full Body Day #1 13 exercises, 24 mins

Knees to Chest Hug	1x0 reps • 30s	rest: 20s
Scorpion	1x0 reps • 30s	rest: 20s
Bent Knee Hip Raise	1x0 reps • 30s	rest: 20s
Prisoner Squat	2x0 reps • 30s	rest: 10s
Box Side to Side Shuffle	2x0 reps • 30s	rest: 45s
Push-Up	2x0 reps	rest: 60s
Air Bike	2x0 reps • 20s	rest: 45s
Kettlebell One-Arm Swing	2x0 reps • 30s	rest: 20s
Kettlebell Row	2x0 reps • 30s	rest: 45s
Kettlebell Alternating Shoulder Press	2x0 reps • 30s	rest: 20s
Kettlebell Goblet Squat	2x0 reps • 30s	rest: 45s
Dumbbell Alternating Hammer Curl	2x0 reps • 30s	rest: 20s
Bench Dip	2x0 reps • 30s	rest: 45s

Full Body Day #2 13 exercises, 26 mins

Knees to Chest Hug	1x0 reps • 30s	rest: 15s
Scorpion	1x0 reps • 30s	rest: 15s
Bent Knee Hip Raise	1x0 reps • 30s	rest: 15s
Prisoner Squat	3x0 reps • 30s	rest: 20s
Bodyweight Step-Up	3x0 reps • 30s	rest: 45s
Plyo Push-Up	2x0 reps • 20s	rest: 20s
Air Bike	2x0 reps • 20s	rest: 45s
Kettlebell One-Arm Swing	2x0 reps • 30s	rest: 20s
Kettlebell Row	2x0 reps • 30s	rest: 45s
Kettlebell Alternating Shoulder Press	2x0 reps • 30s	rest: 20s
Kettlebell Goblet Squat	2x0 reps • 30s	rest: 45s
Dumbbell Alternating Hammer Curl	2x0 reps • 30s	rest: 20s
Tricep Push-Up	2x0 reps • 30s	rest: 45s

Full Body Day #3 13 exercises, 24 mins

Knees to Chest Hug	1x0 reps • 30s	rest: 15s
Scorpion	1x0 reps • 30s	rest: 15s
Bent Knee Hip Raise	1x0 reps • 30s	rest: 15s
Prisoner Squat	2x0 reps • 35s	rest: 20s
Box Jump Multiple Response	2x0 reps • 35s	rest: 40s
Plyo Push-Up	2x0 reps • 25s	rest: 20s
Air Bike	2x0 reps • 30s	rest: 40s
Kettlebell One-Arm Swing	2x0 reps • 30s	rest: 20s
Kettlebell Row	2x0 reps • 30s	rest: 40s
Kettlebell Alternating Shoulder Press	2x0 reps • 30s	rest: 20s
Kettlebell Goblet Squat	2x0 reps • 30s	rest: 40s
Dumbbell Alternating Hammer Curl	2x0 reps • 30s	rest: 20s
Dumbbell Seated Tricep Press	2x0 reps • 30s	rest: 40s