Workout Details

  • Duration: 37 Minutes
  • Calorie Burn: 281-481
  • Difficulty: 5/5
  • Equipment: No Equipment
  • Training Type: Cardiovascular, HIIT, Toning
  • Video Player: View on YouTube
Body Focus Total Body

Brutal HIIT Ladder Workout Round 2 - Advanced Workout to Push Your Limits

Just like Fitness Blender's original HIIT Ladder Workout, this is a great routine that is definitely worthy of the title of "Brutal". Though this workout is very challenging it becomes easier as you get more tired which allows you to hit your max over and over without going too far past it.

Typically a "ladder" style routine uses one or more exercises that you go through for multiple sets, increasing or decreasing weight used, repetitions done, or timed interval for each consecutive set. This particular video uses a "descending ladder" format where we start with 60 seconds of activity for each exercise (with no rest in-between) then drop the interval time by 10 seconds each set until our last set is 10 seconds of activity (60, 50, 40, 30, 20, 10). Each set consists of 4 exercises that are repeated each set. At the end of each set you are given a small break to rest and get ready to start the next round.

We start out with 60 seconds of activity for each of the four exercises (4 minutes of activity with no rest) so this routine is incredibly intense from the very beginning and challenges your endurance immediately. Luckily each set gets shorter so you don't have to work as hard as you did the set before, which not only keeps you from burning out physically but also keeps motivation high knowing that the hardest part is over.

Once the entire Ladder is complete we have added in an extra core workout to increase endurance and strength of the abdominals, lower back, and obliques. This component was not in the original "Brutal HIIT Ladder Workout" but we thought, "why not add in some extra calorie burn", so here it is. In this section we go through 3 sets of each exercise in a Tabata style Interval of 20 seconds of activity with 10 seconds of rest/prep for the next exercise. Alternate through each exercise as you complete a set rather than doing all three sets of one exercise before moving to the next.

To get you prepared to start the workout we have also included a warm up as the first round of the HIIT is so intense that you need to warm up properly to avoid potential sprains or strains. Also included is a cool down to slowly drop your core temperature and heart rate which can help reduce soreness over the next day or two.

Warm Up Cardio Stretch
Marching Arm Swing
Deep Squat w/ Up and Out
Knee Up Twist
Standing Toe Touch (Left and Right)
Side Lunge (Alternating)
Boxer Shuffle
Jumping Jack

HIIT Ladder Workout
Seconds per Set: 60, 50, 40, 30, 20, 10

Push Up to Side Star
Jumping Lunge
Static Squat Side Steps
Jumping Jacks

Core Routine
Crisscross Crunch
Back Bow
Side Oblique Crunch (Left)
Side Oblique Crunch (Right)

This HIIT workout is intense and will easily burn a large number of calories as long as you push yourself the entire time.