Heart Pumping HIIT

Type: HIIT

Muscle groups targeted: Full body!

Equipment: None but a mat is recommended

Length: 25 - 60 minutes

Levels (based on ACSM and NSCA guidelines)

Beginner: 1 set, 1 min rest between sets

Intermediate: 2 set, 45 sec rest between sets

Advanced: 3 set, 30 sec rest between sets

In celebration of Valentine’s Day, this Workout of the Week is a HIIT routine that will get your heart pumping! You can begin with one set and work your way up to 3 while decreasing your rest time between sets. All exercises have links included to help you have confidence with the range of motion to maximize these exercises!

Warm-Up - 5 min

1. Squat jacks

2. Arm circles

3. Caterpillars

4. Reverse lunge with front kick

Break: Active recovery

Set One (30 seconds on, 30 seconds active rest)

1. Burpees

2. Plank shoulder taps

3. Lunge to knee drive (alternating)

4. Jump squats

5. Mountain climbers

Break: Active recovery

Set Two (30 seconds on, 30 seconds active rest)

1. Jumping lunge

2. Russian twists

3. Plank jacks

4. Ground to jump touch

5. Cossack squat

Break: Active recovery

Cool-Down - 5 min

1. Standing quad stretch

2. Lunge to hamstring stretch

3. Butterfly stretch

4. Bird dog

Disclaimer: Exercise at your own risk. This workout is designed for individuals who are comfortable and can tolerate high-intensity exercise. Do not try intensities or exercises that you are not comfortable doing. CP Fitness is not responsible for any injuries. Consult a physician if unsure whether or not to begin exercise. We are not certified professionals, only kinesiology students with personal fitness experience and are aware of guidelines and recommendations through our university program.