High Intensity Interval - v.4
Cutting
Intermediate
None
Plan Details
The High Intensity Interval - v.4 routine by JefitTeam is a 3 day workout plan. It is an intermediate level plan to achieve cutting fitness goals.
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, intermediate, full body HIIT session (version 4). 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
Routine detail
Day 1
Full Body Day #1
Est. 34 min
13 exercises
Knees to Chest Hug
1 Set
Scorpion
1 Set
Bent Knee Hip Raise
1 Set
Prisoner Squat
2 Sets
Box Side to Side Shuffle
2 Sets
Plyo Push-Up
3 Sets
Air Bike
3 Sets
Kettlebell One-Arm Swing
3 Sets
Kettlebell Row
3 Sets
Kettlebell Alternating Shoulder Press
3 Sets
Kettlebell Goblet Squat
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets
Bench Dip
3 Sets
Day 2
Full Body Day #2
Est. 38 min
13 exercises
Knees to Chest Hug
1 Set
Scorpion
1 Set
Bent Knee Hip Raise
1 Set
Prisoner Squat
3 Sets
Bodyweight Step-Up
3 Sets
Plyo Push-Up
3 Sets
Air Bike
3 Sets
Kettlebell One-Arm Swing
3 Sets
Kettlebell Row
3 Sets
Kettlebell Alternating Shoulder Press
3 Sets
Kettlebell Goblet Squat
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets
Tricep Push-Up
3 Sets
Day 3
Full Body Day #3
Est. 38 min
13 exercises
Knees to Chest Hug
1 Set
Scorpion
1 Set
Bent Knee Hip Raise
1 Set
Prisoner Squat
2 Sets
Box Jump Multiple Response
2 Sets
Plyo Push-Up
3 Sets
Air Bike
3 Sets
Kettlebell One-Arm Swing
3 Sets
Kettlebell Row
3 Sets
Kettlebell Alternating Shoulder Press
3 Sets
Kettlebell Goblet Squat
3 Sets
Dumbbell Alternating Hammer Curl
3 Sets
Dumbbell Seated Tricep Press
3 Sets
