HIIT Circuit: "a cardio star is what you are"

06 Dec 2012

Mark created this specific workout for Nikki to suit her current fitness level. It is a very challenging circuit that will get you sweating and pushing yourself farther than you’re used to. This is a HIIT (High-Intensity-Interval-Training) workout that uses your own body weight, extra weight, and cardio based exercises to tone your entire body.

REMEMBER: adjust any workout to your current fitness level, so this means changing either the length of time you spend doing each exercise, the time of rest, or weight.

(See below for modifications on how to make it easier)

– Each exercise lasts 60 seconds: do as many repetitions as you can during this time.

– 10 second break in-between each exercise, which gives you time to change positions, grab different weights, etc.

– 60 second break between sets 1 & 2.

– Complete 3 times.

SET 1:                                                                                               SET 2:

Sit Ups With a Medicine Ball 2kg                                      Leg Raises

Medicine Ball Press Ups                                                       Thrusters 4kg each side

Box Jumps                                                                                     Lunges 4kg each side

Kettlebell Squats 12kg                                                          Russian Twists

Burpees                                                                                         Crouching Star Jumps

To change the workout for beginners:
1) Take as many breaks as you like during the 60 seconds. Remember to still challenge yourself though!
2) Change each timed exercise from 60 seconds down to 30 seconds.
3) Increase the rest time from 10 seconds to whatever time you need in order to complete both sets.

6 Responses

  1. monicarae23 says:

    You’re so cute!!!!!! My internet is working! I’ll write up my ‘story’ on the weekend and send in 🙂

  2. Amber says:

    How many times a week do you do this circuit? Do you have any other workout plans? Thanks :)))

  3. Brittany says:

    I love this circuit! I will definitely be trying this out on Monday 🙂 if you don’t mind me asking a few questions, I am in some serious need of guidance :/ I exercise 5 times a week, but I mostly do steady state cardio, and LOTS of it , almost 60 minutes a day! I realized I was hurting my body and I wasn’t seeing the results I wanted. So I did research and found that HIIT training is the best and most effective way to burn unwanted fat and gain lean muscle…which is exactly my goal. Plus, its not as time consuming. Although ive done research, i am still confused on how many times a week I should do HIIT, what kinds of HIIT (treadmill sprints, or plyo circuts.) and how often I should incorporate weight training with my HIIT workouts. I am so completely lost and every website I look at says something a bit different 🙁 Thank you so much 🙂

    • Do HIIT 4x a week, for 20 minutes (this means 100% MAX EFFORT). I like treadmill or outdoor sprints. Treadmill I’ll put it up to 17km and jump on for 20 seconds, jump off for 10. Do that 5 minutes, have a rest then repeat. Then a cool down. Sprints outdoors 20 seconds as hard as you can 10 seconds walking. Weights 3-4x a week as well. x


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