FAST AND FURIOUS

Short and sweat – we mean sweet – is the theme of this workout. Follow the timed interval patterns for each of the rounds. The intervals and rests decrease as you go through the movements…which means the energy and calorie burn increases!

TIME: 16:30

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

Circuit 1 (3 rounds):                                                     

  • ALT LUNGES – 60 seconds
  • 30 Second Rest
  • KNEE PUSHUPS + TOE TAPS – 30 seconds
  • 30 Second Rest

Circuit 2 (3 rounds):                                                     

  • JUMPING JACKS – 45 seconds
  • 15 Second Rest
  • BEAR CRAWLS – 30 seconds
  • 30 Second Rest

Circuit 3 (3 rounds):                                                     

  • SUMO SQUATS – 30 seconds
  • No Rest
  • WIDE TO NARROW KNEE PUSHUPS – 30 sec
  • 30 Second Rest

Advanced

Circuit 1 (3 rounds):                                                     

  • ALT JUMP LUNGES – 60 sec
  • 30 Second Rest
  • PUSHUP + PLANK JACK – 30 seconds
  • 30 Second Rest

Circuit 2 (3 rounds):                                                     

  • SQUAT JACKS – 45 seconds
  • 15 Second Rest
  • TRIPLE BEARS – 30 seconds
  • 30 Second Rest

Circuit 3 (3 rounds):                                                     

  • SUMO SQUAT JUMPS – 30 seconds
  • No Rest
  • WIDE TO NARROW POP PUSHUPS – 30 sec
  • 30 Second Rest

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

ALL YOUR FAVORITES

Perform each move for 30 seconds and rest 30 seconds before moving on to the next movement. Complete the entire circuit of 7 exercises, rest for 1 minute, and repeat the circuit 2 more times.

 

TIME: 25:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • HAM CURLS
  • SQUATS
  • JUMPING JACKS
  • MOUNTAIN CLIMBERS
  • ALT SIDE LUNGES
  • FORWARD LUNGES
  • PLANK TOE TAPS

Advanced

  • BUTT KICKERS
  • BASKETBALL SQUATS
  • BURPEES TO JACKS
  • STANDING MOUNTAIN CLIMBERS
  • SKATERS
  • ALT FORWARD/REVERSE LUNGES
  • PLANK WALKS

REPEAT 3 TIMES

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

UPPER BODY DOUBLES

Changing it up is the name of the game! Today you’ll perform 2 exercises as 1 set, and repeat, before moving on to the next set. Each exercise is 45 seconds with a 15 second rest. For example, perform movement #1 for 45 seconds. Rest for 15 seconds. Perform movement #2 for 45 seconds and rest for 15 seconds. Repeat movements #1 and #2 for a second round. Then move on to movements 3 and 4.

TIME: 16:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • PUSHUPS
  • SIDE PLANK HOLD

Repeat

  • DOLPHINS
  • BIRD DOGS

Repeat 

  • TRICEP PUSHUPS (knees)
  • SUPINE PUSHUPS (legs ON floor)

Repeat     

  • HIGH/LOW PLANKS
  • TRICEP DIPS (chair)

Repeat

Advanced

  • STAGGERED HAND PUSHUPS
  • SIDE PUSHUPS

Repeat

  • SHOULDER PUSHUPS
  • SINGLE LEG PUSHUPS

Repeat 

  • TRICEP PUSHUPS
  • SUPINE PUSHUPS (legs OFF floor)

Repeat     

  • WIDE PUSHUPS
  • TRICEP DIPS ON FLOOR

Repeat

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

ALL ABOUT ABS

One of the best things about HIIT training is that you really can get an effective workout in a short amount of time. And this All About Abs is proof. No rest between sets, just pure killer ab work!

TIME: 7:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • SIDE KNEE TUCKS LEFT – 30 seconds
  • SIDE KNEE TUCKS RIGHT – 30 seconds
  • DRIVING CRUNCHES – 60 seconds
  • PLANK HOLD – 60 seconds
  • CRUNCHES – 60 seconds
  • V HOLD – 60 seconds
  • SUPERMANS – 60 seconds
  • WIPERS (bent knees) – 60 seconds

Advanced

  • SIDE V-UP LEFT – 30 seconds
  • SIDE KNEE TUCKS RIGHT – 30 seconds
  • DRIVING SIT-UPS – 60 seconds
  • PLANK LEG RAISES – 60 seconds
  • DOUBLE CRUNCH HOLD – 60 seconds
  • ALTERNATING V HEEL TAPS – 60 seconds
  • SWIMMERS – 60 seconds
  • WIPERS AROUND THE WORLD LEFT – 30 sec
  • WIPERS AROUND THE WORLD RIGHT – 30 sec

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

PYRAMID HIIT

Workout like an Egyptian with this pyramid workout. You will perform 1 exercise per interval, increasing by 10 seconds with each movement. Each movement is 45 seconds, followed by a 15 second rest to transition to the next movement. Take a 15 second rest between the circuits. Even though all the movements are less than a minute long, this is still a very challenging workout!

TIME: 11:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

Circuit 1                                                                    

  • JUMPING JACKS – 10 seconds
  • HIGH KNEE MARCH – 20 seconds
  • SQUAT PULSES – 30 seconds
  • SIDE LUNGES – 40 seconds
  • BURPEES (to standing) – 50 seconds
  • SIDE LUNGES – 40 seconds
  • SQUAT PULSES – 30 seconds
  • HIGH KNEE MARCH – 20 seconds
  • JUMPING JAKCS – 10 seconds

Circuit 2                                                                    

  • ALTERNATING LUNGES – 10 seconds
  • MOUNTAIN CLIMBERS – 20 seconds
  • ALT REVERSE LUNGES – 30 seconds
  • FAST MARCH IN PLACE – 40 seconds
  • SUMO SQUATS – 50 seconds
  • FAST MARCH IN PLACE – 40 seconds
  • ALT REVERSE LUNGES – 30 seconds
  • MOUNTAIN CLIMBERS – 20 seconds
  • ALTERNATING LUNGES – 10 seconds

Advanced

Circuit 1                                                                  

  • PLYO JACKS – 10 seconds
  • HIGH KNEES – 20 seconds
  • 180 DEGREE SQUATS – 30 seconds
  • SIDE LUNGE JUMPS – 40 seconds
  • BURPEES (with jump) – 50 seconds
  • SIDE LUNGE JUMPS – 40 seconds
  • 180 DEGREE SQUATS – 30 seconds
  • HIGH KNEES – 20 seconds
  • PLYO JACKS – 10 seconds

Circuit 2                                                                     

  • STAR JUMPS – 10 sec
  • TWISTING MOUNTAIN CLIMBERS – 20 sec
  •  JUMP LUNGES – 30 seconds
  • SKIIERS – 40 seconds
  • SUMO SQUATS w/ ALT KICK – 50 seconds
  • SKIIERS – 40 seconds
  • JUMP LUNGES – 30 seconds
  • MOUNTAIN CLIMBERS – 20 seconds
  • STAR JUMPS – 10 second

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

FAST, FASTER, FASTEST

Whether you run inside on a track or treadmill, or outside in the fresh air, these speed drills will improve your running pace for that next race.

 

TIME: 18:00 (beginner) / 21:00 (advanced)

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • JOG – 5 minutes
  • WALK – 3 minutes
  • JOG SLIGHTLY FASTER – 4 minutes
  • WALK – 2 minutes
  • RUN – 3 minutes
  • WALK – 1 minute

Advanced

  • RUN EASY PACE – 5 minutes
  • SLOW JOG – 3 minutes
  • RUN MEDIUM SPEED – 4 minutes
  • JOG – 2 minutes
  • FAST RUN – 3 minutes
  • WALK – 1 minute
  • ALL OUT SPRINT – 2 minutes
  • RECOVER WALK – 1 minute

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

REST and RECOVER

It’s time to rest and recover again! Remember to:

  1. Get extra sleep or take a nap.
  2. Stay on track with your meal plan.
  3. Roll and Stretch.
  4. Get excited for Week 6!!!
Monday

FAST AND FURIOUS

Short and sweat – we mean sweet – is the theme of this workout. Follow the timed interval patterns for each of the rounds. The intervals and rests decrease as you go through the movements…which means the energy and calorie burn increases!

TIME: 16:30

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

Circuit 1 (3 rounds):                                                     

  • ALT LUNGES – 60 seconds
  • 30 Second Rest
  • KNEE PUSHUPS + TOE TAPS – 30 seconds
  • 30 Second Rest

Circuit 2 (3 rounds):                                                     

  • JUMPING JACKS – 45 seconds
  • 15 Second Rest
  • BEAR CRAWLS – 30 seconds
  • 30 Second Rest

Circuit 3 (3 rounds):                                                     

  • SUMO SQUATS – 30 seconds
  • No Rest
  • WIDE TO NARROW KNEE PUSHUPS – 30 sec
  • 30 Second Rest

Advanced

Circuit 1 (3 rounds):                                                     

  • ALT JUMP LUNGES – 60 sec
  • 30 Second Rest
  • PUSHUP + PLANK JACK – 30 seconds
  • 30 Second Rest

Circuit 2 (3 rounds):                                                     

  • SQUAT JACKS – 45 seconds
  • 15 Second Rest
  • TRIPLE BEARS – 30 seconds
  • 30 Second Rest

Circuit 3 (3 rounds):                                                     

  • SUMO SQUAT JUMPS – 30 seconds
  • No Rest
  • WIDE TO NARROW POP PUSHUPS – 30 sec
  • 30 Second Rest

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

Tuesday

ALL YOUR FAVORITES

Perform each move for 30 seconds and rest 30 seconds before moving on to the next movement. Complete the entire circuit of 7 exercises, rest for 1 minute, and repeat the circuit 2 more times.

 

TIME: 25:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • HAM CURLS
  • SQUATS
  • JUMPING JACKS
  • MOUNTAIN CLIMBERS
  • ALT SIDE LUNGES
  • FORWARD LUNGES
  • PLANK TOE TAPS

Advanced

  • BUTT KICKERS
  • BASKETBALL SQUATS
  • BURPEES TO JACKS
  • STANDING MOUNTAIN CLIMBERS
  • SKATERS
  • ALT FORWARD/REVERSE LUNGES
  • PLANK WALKS

REPEAT 3 TIMES

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

Wednesday

UPPER BODY DOUBLES

Changing it up is the name of the game! Today you’ll perform 2 exercises as 1 set, and repeat, before moving on to the next set. Each exercise is 45 seconds with a 15 second rest. For example, perform movement #1 for 45 seconds. Rest for 15 seconds. Perform movement #2 for 45 seconds and rest for 15 seconds. Repeat movements #1 and #2 for a second round. Then move on to movements 3 and 4.

TIME: 16:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • PUSHUPS
  • SIDE PLANK HOLD

Repeat

  • DOLPHINS
  • BIRD DOGS

Repeat 

  • TRICEP PUSHUPS (knees)
  • SUPINE PUSHUPS (legs ON floor)

Repeat     

  • HIGH/LOW PLANKS
  • TRICEP DIPS (chair)

Repeat

Advanced

  • STAGGERED HAND PUSHUPS
  • SIDE PUSHUPS

Repeat

  • SHOULDER PUSHUPS
  • SINGLE LEG PUSHUPS

Repeat 

  • TRICEP PUSHUPS
  • SUPINE PUSHUPS (legs OFF floor)

Repeat     

  • WIDE PUSHUPS
  • TRICEP DIPS ON FLOOR

Repeat

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

Thursday

ALL ABOUT ABS

One of the best things about HIIT training is that you really can get an effective workout in a short amount of time. And this All About Abs is proof. No rest between sets, just pure killer ab work!

TIME: 7:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • SIDE KNEE TUCKS LEFT – 30 seconds
  • SIDE KNEE TUCKS RIGHT – 30 seconds
  • DRIVING CRUNCHES – 60 seconds
  • PLANK HOLD – 60 seconds
  • CRUNCHES – 60 seconds
  • V HOLD – 60 seconds
  • SUPERMANS – 60 seconds
  • WIPERS (bent knees) – 60 seconds

Advanced

  • SIDE V-UP LEFT – 30 seconds
  • SIDE KNEE TUCKS RIGHT – 30 seconds
  • DRIVING SIT-UPS – 60 seconds
  • PLANK LEG RAISES – 60 seconds
  • DOUBLE CRUNCH HOLD – 60 seconds
  • ALTERNATING V HEEL TAPS – 60 seconds
  • SWIMMERS – 60 seconds
  • WIPERS AROUND THE WORLD LEFT – 30 sec
  • WIPERS AROUND THE WORLD RIGHT – 30 sec

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

Friday

PYRAMID HIIT

Workout like an Egyptian with this pyramid workout. You will perform 1 exercise per interval, increasing by 10 seconds with each movement. Each movement is 45 seconds, followed by a 15 second rest to transition to the next movement. Take a 15 second rest between the circuits. Even though all the movements are less than a minute long, this is still a very challenging workout!

TIME: 11:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

Circuit 1                                                                    

  • JUMPING JACKS – 10 seconds
  • HIGH KNEE MARCH – 20 seconds
  • SQUAT PULSES – 30 seconds
  • SIDE LUNGES – 40 seconds
  • BURPEES (to standing) – 50 seconds
  • SIDE LUNGES – 40 seconds
  • SQUAT PULSES – 30 seconds
  • HIGH KNEE MARCH – 20 seconds
  • JUMPING JAKCS – 10 seconds

Circuit 2                                                                    

  • ALTERNATING LUNGES – 10 seconds
  • MOUNTAIN CLIMBERS – 20 seconds
  • ALT REVERSE LUNGES – 30 seconds
  • FAST MARCH IN PLACE – 40 seconds
  • SUMO SQUATS – 50 seconds
  • FAST MARCH IN PLACE – 40 seconds
  • ALT REVERSE LUNGES – 30 seconds
  • MOUNTAIN CLIMBERS – 20 seconds
  • ALTERNATING LUNGES – 10 seconds

Advanced

Circuit 1                                                                  

  • PLYO JACKS – 10 seconds
  • HIGH KNEES – 20 seconds
  • 180 DEGREE SQUATS – 30 seconds
  • SIDE LUNGE JUMPS – 40 seconds
  • BURPEES (with jump) – 50 seconds
  • SIDE LUNGE JUMPS – 40 seconds
  • 180 DEGREE SQUATS – 30 seconds
  • HIGH KNEES – 20 seconds
  • PLYO JACKS – 10 seconds

Circuit 2                                                                     

  • STAR JUMPS – 10 sec
  • TWISTING MOUNTAIN CLIMBERS – 20 sec
  •  JUMP LUNGES – 30 seconds
  • SKIIERS – 40 seconds
  • SUMO SQUATS w/ ALT KICK – 50 seconds
  • SKIIERS – 40 seconds
  • JUMP LUNGES – 30 seconds
  • MOUNTAIN CLIMBERS – 20 seconds
  • STAR JUMPS – 10 second

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

Saturday

FAST, FASTER, FASTEST

Whether you run inside on a track or treadmill, or outside in the fresh air, these speed drills will improve your running pace for that next race.

 

TIME: 18:00 (beginner) / 21:00 (advanced)

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • JOG – 5 minutes
  • WALK – 3 minutes
  • JOG SLIGHTLY FASTER – 4 minutes
  • WALK – 2 minutes
  • RUN – 3 minutes
  • WALK – 1 minute

Advanced

  • RUN EASY PACE – 5 minutes
  • SLOW JOG – 3 minutes
  • RUN MEDIUM SPEED – 4 minutes
  • JOG – 2 minutes
  • FAST RUN – 3 minutes
  • WALK – 1 minute
  • ALL OUT SPRINT – 2 minutes
  • RECOVER WALK – 1 minute

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.

Sunday

REST and RECOVER

It’s time to rest and recover again! Remember to:

  1. Get extra sleep or take a nap.
  2. Stay on track with your meal plan.
  3. Roll and Stretch.
  4. Get excited for Week 6!!!