H.I.I.T.

25/7/15
Perform the interval 25-seconds of work with 15-seconds rest between exercises. Repeat for a full 12-minutes.
Exercise #1:
Burpees
Exercise #2:
Leg Raises
Exercise #3:
Sprints-in-place
25/7/15
Perform the interval 25-seconds of work with 15-seconds rest between exercises. Repeat for a full 12-minutes.
Exercise #1:
Quick Bodyweight Squats*
Exercise #2:
Glute Raises
Exercise #3:
Sprints-in-place
*Should get 22-25 in the 25-seconds.
25/7/15
Perform the interval 25-seconds of work with 15-seconds rest between exercises. Repeat for a full 12-minutes.
Exercise #1:
Mountain Climbers (QUICK!)
Exercise #2:
Alternating Lunges
Exercise #3:
Sprints-in-place
These are all martial arts based H.I.I.T. programs ( High Intensity Interval Training )
14/5/15
Type: Tabata
Timer setting: 8 x :10 x :20
:10: Rest
:20: Squat jumps
:10: Rest
:20: Tuck jumps
14/5/15
Type: Tabata
Timer setting: 8 x :10 x :20
Equipment needed: Box
:10: Rest
:20: Box jumps
:10: Rest
:20: Push ups
25/4/15
Timer setting: Stopwatch
Equipment needed: Jump rope, punching bag (optional)Complete 5 rounds:30 Double unders (or 60 single unders)
10 Push ups
10 Side kicks / side
10 Squat jumps
50 Straight punches
10 Sit ups
Bonus: 20 pistols / leg
+ 200 straight punches
25/4/15
Type:Tabata
Timer setting: 8 x :10 x :20
Equipment needed: Jump ropeTabata Workout
:10: Rest
:20: Double unders (or single unders)
25/4/15
Type: Tabata
Timer setting: 8 x :10 x :20
Equipment needed: None:10: Rest
:20: Burpees
:10: Rest
:20: Jump lunges
18/4/15
Type: Challenge
Timer setting: Stopwatch
Equipment needed: Pull up bar, punching bag (optional)Complete 5 rounds:
10 Burpees
10 Pull ups
100 Straight punches
40 Tuck jumps
10 Knees to elbows
Bonus: 20 handstand
push ups + 60 second
L-sit hold
18/4/15
Type: Challenge
Timer setting: Stopwatch
Equipment needed: Jump rope, pull up bar, punching bag (optional)
Workout #1Time Challenge WorkoutComplete 5 rounds:
30 Double unders (or
60 single unders)
100 Straight punches
10 Burpees
5 Left + right hooks
10 Sit ups
Bonus: 25 pull ups
+ 30 knees to elbows
18/4/15
Type: AMRAP
Timer setting: Countdown timer
Equipment needed:
Pull up bar, punching bag (optional)AMRAP in 12 minutes:
5 Burpees
30 Straight punches
5 Burpee tuck jumps
30 Straight punches
5 Knees to elbows
30 Straight punches
10/4/15
Type: AMRAP
Timer setting: Countdown timer
Equipment needed: Box, dip bar, punching bag (optional)
Workout #2
AMRAP in 12 minutes:
10 Box jumps
5 Handstand push ups
10 Round kicks / leg
5 Dips
10 Box jumps
5 Leg raises
Bonus: 20 hooks / side + 10 pistols / side
10/4/15
Type: AMRAP
Timer setting: Countdown timer
Equipment needed: Dip bar, punching bag (optional)
Workout #1
AMRAP in 12 minutes:
10 round kicks / leg
5 dips
40 straight punches
10 squat jumps
10 knee raises
3/4/15
Type: 12 minute
Timer setting: 18 x :10 x :30
Equipment needed: Jump rope, box, punching bag (optional)1. Double unders (or single unders)
2. Push ups
3. Box jumps
4. Hook punches
5. Burpees
6. Sit ups
Bonus: 50 straight punches + pull ups till failure
3/4/15
Type:12 minute
Timer setting: 18 x :10 x :30
Equipment needed:
Box, punching bag
(optional)12 Minute Workout
1. Box jumps
2. Straight punches
3. Round kicks
4. Elevated push ups
5. Side lunges
6. Plank get ups
Bonus: 20 handstand
push ups + 60 second L-sit hold
3/4/15
Type:12 minute
Timer setting:18 x :10 x :30
Equipment needed:
Pull up bar, dip bar, punching bag
(optional)
Workout1. Squat jumps
2. Pull ups
3. Round kicks
4. Dips
5. Side kicks
6. Leg raises
Bonus: 200 straight
punches
28/3/15
Timer setting: 18 x :10 x :30
Equipment needed:
Jump rope, pull up bar, punching bag (optional)12 Minute Workout1. Double unders
2. Pull ups
3. Side kicks
4. Walking lunges
5. Straight punches
6. Knees to elbows
28/3/15
Equipment needed: None
Timer setting: 8 x :10 x :20
:10: Rest
:20: Squat jumps
:10: Rest
:20: Tuck jumps
28/3/15
Equipment needed: Box
Timer setting: 8 x :10 x :20
:10: Rest
:20: Box jumps
:10: Rest
:20: Push ups
19/3/15
Timer setting: 8 x :10 x :20
:10: Rest
:20: Burpees
:10: Rest
:20: Jump lunges
14/3/15
Equipment needed: Jump rope
Timer setting: 8 x :10 x :20
:10: Rest
:20: Double unders
14/3/15
Equipment needed: Jump rope
Timer setting: StopwatchComplete 5 rounds:
30 double unders (or 60 single unders)
10 push ups
10 side kicks / side
10 squat jumps
50 straight punches
10 sit upsBonus: 20 pistols / leg
+ 200 straight punches
6/3/15
Equipment needed: Pull up bar
Timer setting: Stopwatch
Complete 5 rounds:
10 burpees
10 pull ups
100 straight punches
40 tuck jumps
10 knees to elbows
Bonus: 20 handstand push ups
+ 60 second L-sit hold
21/2/15
Equipment needed: Jump rope, pull up bar
Timer setting: Stopwatch
Aim for 12 minutes
Complete 5 rounds:
30 double unders (or 60 single unders)
100 straight punches
10 burpees
5 left + right hooks
10 sit ups
Bonus: 25 pull ups
+ 30 knees to elbows
7/2/15
Equipment needed: Pull up bar
Timer setting: Countdown timer (12 minutes)
Do as many rounds as possible in 12 minutes:
5 burpees
30 straight punches
5 burpee tuck jumps
30 straight punches
5 pull ups
30 straight punches
5 knees to elbows
30 straight punches
4/2/15
Equipment needed: Box, dip bar
Timer setting: Countdown timer (12 minutes)
Do as many rounds as possible in 12 minutes:
10 box jumps
5 handstand push ups
10 round kicks / leg
5 dips
10 box jumps
5 leg raises
Bonus: 20 hook punches / side + 10 pistols / side
1/2/15
Equipment needed: Dip bar
Timer setting: Countdown timer (12 minutes)
Complete as many rounds as possible in 12 minutes:
10 round kicks / leg
5 dips
40 straight punches
10 squat jumps
10 knee raises
21/1/15
Equipment needed: Jump rope, box
Timer setting: 18 x :10 x :30
1. Double unders (or single unders)
2. Push ups
3. Box jumps
4. Hook punches
5. Burpees
6. Sit ups
Bonus: 50 straight punches
+ pull ups till failure
————————————————–
Equipment needed: Jump rope, pull up bar
Timer setting:
18 x :10 x :30 ( 30 sec work, 10 sec rest )
1. Double unders
2. Pull ups
3. Side kicks
4. Walking lunges
5. Straight punches
6. Knees to elbows
Bonus: L-sit practice
————————————————————–
Equipment needed:
Dip bar
Timer setting:
18 x : 10 x : 30
1. Squat jumps
2. Pull ups
3. Round kicks
4. Dips
5. Side kicks
6. Leg raises
Bonus: 200 straight punches
————————————————————–
Equipment needed: Box
Timer setting:
18 x : 10 x : 30
1. Box jumps
2. Straight punches
3. Round kicks
4. Elevated push ups
5. Side lunges
6. Plank get ups
Bonus: 20 handstand push ups
+ 60 second L-sit hold
——————————————————————