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Burn fat & boost endurance
SHRED HIIT
Intermediate3 weeksTue / Thu / Sat / Sun — 25 min per session
Four HIIT sessions per week. 40 seconds work, 20 seconds rest. Complete 4 rounds.
The Exercises
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01Burpees
40s on / 20s off
Full push-up at the bottom, jump at the top.
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01
Burpees
40s on / 20s off
Full push-up at the bottom, jump at the top.
02Mountain Climbers
40s on / 20s off
Hips low, drive the knees fast.
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02
Mountain Climbers
40s on / 20s off
Hips low, drive the knees fast.
03Jump Squats
40s on / 20s off
Land soft, reset every rep.
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03
Jump Squats
40s on / 20s off
Land soft, reset every rep.
04Kettlebell Swings
40s on / 20s off
Hip snap, not a squat.
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04
Kettlebell Swings
40s on / 20s off
Hip snap, not a squat.
05High Knees
40s on / 20s off
Arms pumping, knees to hip height.
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05
High Knees
40s on / 20s off
Arms pumping, knees to hip height.
06Push-ups
40s on / 20s off
Drop to knees when form breaks.
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06
Push-ups
40s on / 20s off
Drop to knees when form breaks.
