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Advanced HIIT Workout - Total Body High Intensity Interval Training

21 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, HIIT, Plyometric, Toning
    • Equipment No Equipment
    • Membership Free


    We have created this routine for those of you who want to seriously challenge yourself. It is a cardio workout intent on pushing you to your maximum capacity in a very short time period. Because each 4 minute section of this routine is so intense, we give you a break after each one. We set aside one minute to help you recover before moving on to the next group but you can always take more time if you need.

    We have not done an interval routine quite like this one before as it is based off of the typical 20 second of activity per exercise like we often use but altered to make it more difficult cardiovascularly. In this HIIT we do a group of two exercises at a time, completing each for 20 seconds. What is different about this video from our typical HIIT is that we will be doing the two exercises back to back rather than giving a rest break. Once you have completed one set of each exercise for 20 seconds then you get a 20 second rest break before doing this cycle another three times for a total of 4 rounds per group.

    After each group is done then you get your longer 1 minute break to get ready for the next round. We only have four total groups but that is more than enough to get an impressive number of calories burned. Though this workout is 21 minutes long in total, if you remove the rest breaks and explanations then you are working for a very intense 16 minutes.

    Because of the nature of these exercises we have put together a workout that burns a massive number of calories in a very short period of time. This HIIT routine can burn 12 calories per minute on the low end and up to 19 calories per minute on the high end, averaging in the rest breaks as well. This gives you the opportunity to burn from 240 to 380 total calories in the intense 20 minute workout video. Just be sure to listen to your body and push as hard as you can, stop and rest when you need to, just don't stop moving.

    The following is a quick reference for how to do the workout in this video and what exercises are used.

    Advanced HIIT Workout
    20 Sec exercise A, 20 exercise sec B, 20 sec rest (4 rounds each group)

    Squat Jacks
    Push Ups w Oblique Knee (alternating)

    Star Jumps
    Mt. Climbers

    Thigh Slap Jumps
    Squats w Front Leg Slide

    High Knees
    Jumping Lunges