Upper Body, Lower Body, Core Workout

Posted on June 08, 2016 by Kate Halsall

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. Two of these rounds consist of lower body, upper body, core, lower body, upper body, core. Then there is a cardio only round. Your workout could be performed at home or in the gym, you will just need to have access to some dumbbells and a step.

This is a great workout for fat burning and developing your cardiovascular fitness. The short rest periods between exercise mean your heart rate is kept elevated throughout the workout, which will also optimise your calorie burn!

There are 3 ways to complete these exercises:

1. Intervals.  50 seconds on. 10 seconds rest. Start with Round 1. Complete Round 2. Complete Round 3 and then repeat Round 2.
2. Tabata. 20 seconds of maximal work with 10 seconds rest. Each round of exercises lasts 4 minutes. Complete the 2 upper body exercises as 1 round, then two of the cardio exercises; two lower body exercises followed again with another two from the cardio block; finally the core exercises followed by the last two cardio exercises. So you will do 6 tabatas!
3. Pyramid. The exercises are timed as if climbing up and down a pyramid: 30 seconds, 45 seconds, 60 seconds, 60 seconds, 45 seconds, 30 seconds. I allowed 15 seconds rest between each exercise regardless of how long it lasted

Whichever option you choose aim to complete as many reps as you can in the time you are working out for.

Remember to start your workout with a gentle warm up and finish with a cool down and stretches.

Are you ready?! Let’s go!

Round 1	Round 2	Round 3
Curl & Press	Toe Taps	Row & Kick Back
Squat & Kick	Jump Forward Run Back	Standing Knee Drives
Ab Cycles	Straddle Jumps	Cross Mountain Climbers
Press Ups	Side to Side	1 Forward Raise, 1 Side Raise
Kneel & Get Up	Step Ups	Squat & Lunge
Russian Twists	Squat Jumps	Plank