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Bodyweight HIIT Circuits and Ladder Intervals Multi-Exercise Circuits and Add-On Reps Burnout Rounds

31 Min • Total Body • Sweaty
  • View on YouTube
    • Training Type Cardiovascular, HIIT
    • Equipment Mat
    • Membership Free

    Overview

    Tasha profile picture
    Tasha

    This workout serves as Day 25 of the FB30 in 30 Team Program but can be used as a standalone workout any time. 



    Related Short: How is HIIT Helpful to Improving Strength?

    Focus & Benefits: We cycle through low, moderate, and high impact exercises in this bodyweight-only HIIT routine! The benefits of HIIT (high intensity interval training) are plentiful, including improved aerobic capacity for both cardiovascular endurance and muscular strength performance. In this routine, you’ll complete a mix of kickboxing-inspired exercises and multicomponent athletic movement patterns to bolster both your performances in sport and day-to-day activities. 

    Equipment: A mat could be helpful for the prone/plank position exercises as well as the cool-down. 

    Tips & Helpful Information: Play around with pacing to determine your perceived exertion! HIIT requires maximal effort for the most optimal results so even if you’re completing the exercise modifications, execute them with intent and fervor. 

    Difficulty & Modifications Explained: This routine is rated as a level 4 due to the high energy demands, inclusion of multicomponent exercises, and coordination required of many of the moves. To decrease the workout difficulty, slow your pacing, opt to complete one aspect of any of the multicomponent exercises, and/or remove or reduce the hopping element of any of the exercises. 

    Closing Notes: You’ve got one more day of the FB30 30-day team program! You might be sore and a little tired - stay the course, you’re almost there! Push yourself (safely!) and know that you’re capable of more than you think. 

    Enjoy! 

    Workout 
    Warm-Up: 30 sec per exercise, no rest (4:00)
    -Hip Openers + Arm Circles 
    -Lateral Squats 
    -Alt. Reverse Lunges + Knee Drives 
    -Inchworm 
    -Walking Plank Jacks 
    -Jump Rope
    -High Knee A-Skips 
    -Jack and Jab (jumping jacks with alternating jabs) 

    ***30 sec off***

    HIIT Circuit #1: 30 sec on / 15 sec off / 3 rounds - 30 sec off between rounds (7:00) 
    -Low: 4 Jabs + 4 Knee Drives (alternate punches and kicks) 
    -Moderate: Squat-to-Plank + 4 Plank Jacks 
    -High: Laterally Traveling High Knees 

    ***30 sec off***

    HIIT Ladder #1: alternate and climb by 2 reps of each exercise (1:00) 
    -Mountain Climbers + Up-Downs (reps total) 

    ***Water Break #1***

    HIIT Circuit #2: 30 sec on / 15 sec off / 3 rounds - 30 sec off between rounds (7:00) 
    -Low: 2 Crosses + Blastoff Squat 
    -Moderate: 4 Jumping Jack Taps + 4-Count Fast Feet
    -High: Lateral Squat Jumps 

    ***30 sec off***

    HIIT Ladder #2: alternate and climb by 2 reps of each exercise (1:00) 
    -Uppercuts + Switch Jumps (reps total) 

    ***Water Break #2***

    Finisher HIIT Circuit: 20 sec on / 20 sec off / 3 rounds (2:00) 
    -Scorpion Climbers (Standing Option: Skaters) 

    Cool-Down: approx. 30 sec per stretch (approx. 4:00)
    -Kneeling Runner’s Lunge/World’s Greatest Stretch - R 
    -Kneeling Hamstrings Hinge Stretch - R 
    -Kneeling Adductor Stretch - R 
    -Kneeling Runner’s Lunge/World’s Greatest Stretch - L
    -Kneeling Hamstrings Hinge Stretch - L
    -Kneeling Adductor Stretch - L
    -Reclining Chest Opener Stretch 
    -Tree/Knee Hug (rounded spine)