Posted on April 26, 2016 by Kate Halsall

exercises

Here’s a simple means to change up a HIIT Session and add a bit of variation to your training.

Below are 3 rounds of 6 exercises. Each round consists of 1 cardio, 1 resistance, 1 core, 1 cardio, 1 resistance, 1 core. Your workout could be performed at home or in the gym, you will just need to have access to some dumbbells and a step.

There are 4 ways to complete these exercises:

  1. Intervals. Start with Round 1. 45 seconds on. 15 seconds rest.
  2. Add On. All exercises are 30 seconds long. Complete exercise 1, rest for 30 seconds, then complete exercise 1 and 2 then rest for 30 seconds. Ultimately you will complete all 6 exercises in a row.
  3. Tabata. 20 seconds of maximal work with 10 seconds rest. Each round of exercises lasts 4 minutes. Complete the 2 cardio exercises as 1 round, then the two resistance exercises as 1 round and then the core exercises, so you will do 3 tabatas!
  4. Combination. Complete all the cardio exercises from the 3 rounds as intervals (so all 6 cardio exercises). Then complete all the resistance exercises and then all the core.
Round 1 Round 2 Round 3
Step Ups Box Jumps Jump Over the Step
Squat & Press Lunge & Curl Skull Crushers
Russian Twists Cross Mountain Climbers Plank Reach
Side to Side 10 High Knees 10 Low Knees Jump Forward Run Back
Squat & Kick Lunge & Press Tricep Dips
Ab Cycles Gekkos Toe Touches