This is a HIIT program that could be a part of a daily muscles build or fat loss routine. High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is a form of interval training, a cardiovascular exercise strategy alternating short periods of intense anaerobic exercise with less intense recovery periods, until too exhausted to continue. Though there is no universal HIIT session duration, these intense workouts typically last under 30 minutes, with times varying based on a participant's current fitness level.[1] [1]https://en.wikipedia.org/wiki/High-intensity_interval_training HIIT workouts provide improved athletic capacity and condition as well as improved glucose metabolism. Compared with other regimens, HIIT may not be as effective for treating hyperlipidemia and obesity, or improving muscle and bone mass. However, research has shown that HIIT regimens produced significant reductions in the fat mass of the whole-body. Some researchers also note that HIIT requires "an extremely high level of subject motivation" and question whether the general population could safely or practically tolerate the extreme nature of the exercise regimen. You can split your HIIT at morning and your normal routine at afternoon or do this workout at the end of your basic routine. Do not perform it perform your main workout. Duration is around 20-30mins with the twist at the end Try to minimize the rest no more that 60sec challenge your self with no more than 70% or 10 PR. You don't want to fatigue the muscles but to elevate your HR Dead-Push day... Super set dead-lift with push ups on the bar. Start by doing one pull and one push by incensing it to 5-5 Bike.... Bike for 4 minutes easy/1 minute full for a total of 15 mins Pull-push-hang-jump... Start by doing 10 pull ups, then 10 push ups, then 10 hanging knees Raise and the 10 burpee. Rest for 10 sec and repeat for 9 reps and 9 sec rest. Continue till you hit 4-1 reps and rest Run... Run for 4 minutes easy/1 minute full for a total of 15 min Clean-Squat... Clean the way on your shoulders and then Front squat it. Get back up and reset. This is one rep. Continue for 10 reps and then rest. Rest time set 1 = 20sec, set 2=40sec, set 3=60sec Run... Run for 4 minutes easy/1 minute full for a total of 15 min Plus 20 mins addition easy run by keeping your HP elevated Running/Waling... This is a rest day. Go for a walk or a run for about 30 mins