Ascending Ladder of Doom - HIIT Ladder Interval Workout

27 Min • Total Body
  • View on YouTube
    • Training Type Cardiovascular, HIIT
    • Equipment No Equipment


    Though tabata is a great interval for HIIT (any probably my favorite) it is by no means the only interval style you can use for HIIT. With this workout we are going to be doing a fun and challenging Ascending Ladder Interval.

    Ladder intervals can be ascending or descending and basically what that means is either your intervals get longer (ascending) or shorter (descending) with each round. So the name tells you that this ladder workout is going to be getting longer. We will be starting off with a very quick 10 second interval and we will be increasing from there. With this ladder workout we will increase by 10 seconds in length with every round and we will be doing a total of 4 rounds. That means that with our first round at 10 seconds active per exercise, then the next is 20 seconds active, then 30, and we will finish off with a 40 second active interval per exercise. The rest does not change however and each rest break from start to finish will only be 10 seconds so, get ready to be tired. We have a total of 6 exercises that we will be repeating in each round of this routine so by that fourth round the muscles being used should be nice and tired.I have included harder and easier versions of each exercise but just because of the nature of the ladder interval if you choose the exercise version that is challenging for you then you by the end of this routine you may find yourself needing to take breaks or shifting to an easier version for the last few seconds of that last round or two. Don’t feel defeated though because that is exactly the result we are looking for. You want to challenge yourself so if you breeze through this then you need to pick a harder version of the exercises, push harder with each repetition, or check that form. Being out of breath, and needing quick breaks at the end is the goal but if you start to see tracers in your vision, get a headache, or start feeling nauseous then you are pushing too hard and should lower your intensity a bit.

    This is a solid level 4 out of 5 workout but it will be done in only 27 minutes and still get you a great overall workout, calorie burn and sweat. We suggest trying this routine from time to time to comeback and challenge yourself to try and make it through without extra breaks, or with harder version of the exercises so you can mark your improvements. Let us know what you think of this routine and if you would like to see more of this type of interval in the future or if you have suggestion of other interval styles. Enjoy!

    Workout Structure:
    - 6 Exercises
    - 4 Rounds
    - Ascending Ladder Interval
    - 10, 20, 30, and 40 Sec On, 10 Sec Rest

    - None

    Warm Up / Cooldown:
    - Both Included


    Warm Up: 5 Min (30 Seconds Each)
    - Side Step with Overhead Reach
    - Toe Touch Sweeps
    - Lunge with Torso Twist
    - Windmill
    - Squatting Push Pull
    - High Knee March
    - Side Lunge
    - Boxer Shuffle
    - Up and Outs
    - Up and Out Jack

    Workout: 14 Min (Ascending Ladder 10, 20, 30, 40 Second Active with 10 Second Break)
    - Squat Pops
    - Mt Climbers
    - Side Lunge Pops
    - Floating Plank 
    - Squat Jacks
    - Plank Jack Push Up

    Cooldown: 5 Min (30 Seconds Each)
    - Slow Butt Kickers
    - Wall Chest Stretch (L)
    - Wall Chest Stretch (R)
    - Right Over Left
    - Left Over Right
    - Quad Stretch (L)
    - Quad Stretch (R)
    - Inside Thigh Stretch (L)
    - Inside Thigh Stretch (R)
    - Center Stretch