This HIIT workout is more like a challenge because is not easy and not everyone may do it. It is intense and very effective. It lasts for an hour and is divided in to 3 parts. The very first and the last part are the same and each part lasts for 20 minutes. For this amazing workout program, you will need stepper or a chair, and a 20-pound kettlebell. If is too intense for you the weights are not necessary.
HIIT Workout Challenge Part 1:
There are 10 different exercises of 40 seconds work and you have to do 20 seconds high knees after each of them, so there’s no rest!
1. Burpees 40 sec
2. Kettlebell Swings (or another round of Burpees if you don’t have weights) 40 sec
3. Jumping Jacks 40 sec
4. Spiderman Push-ups 40 sec
five. Jump Squats 40 sec
6. Mountain Climbers 40 sec
7. Plank to Push-up 40 sec
8. Alternating Lunges 40 sec
9. High Box Jump (use your stepper or even a chair to hop on it) 40 sec
10. Plank Jacks 40 sec
HIIT Workout Challenge Part 2:
There are 10 different exercises of 50 seconds work and 10 seconds rest after each 50 seconds of exercise.
1 . Sumo Dumbbell Squat (or just Sumo Squat in the event that you don’t have weights) 50 sec
2. Plank to Push-up 50 sec
3. Right Leg Glute Bridge 50 sec
4. Lunge and Front Kick (right leg) 50 sec
5. Left Leg Glute Bridge 50 sec
6. Lunge and Front Kick (left leg) 50 sec
7. Weighted Glute Bridge (or just Glute Bridge if you don’t have weights) 50 sec
8. Weighted Lunge Twist (or just Lunge Twist if you don’t have weights) 50 sec
9. Weighted Glute Bridge again (or just Glute Bridge if you don’t have weights) 50 sec
10. Jackknife Sit-ups 50 sec
