Intense At Home Pyramid HIIT Workout with Warm Up & Cool Down

 

Calorie burn:

86 to 211

Minutes:

26

Difficulty:

4

Equipment Needed:

No Equipment

Workout type:

Cardiovascular, HIIT, Toning

Body focus:

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Workout Details

High Intensity Interval Training (or HIIT), encompasses a lot of different types of workouts and this routine is just one more of those potential variations. Pyramid Intervals basically refer to the idea of starting with a low interval time, weight, repetitions or even distance. Then slowly increasing with each set to a predetermined maximum before working your way back down. A typical pyramid routine will have anywhere from 2-5 sets on the way up and a matching number on the way down and include one peak set.
 
For example with this routine our sets are based off of timed intervals that start at 10 seconds and increase by 10 seconds per set. Once we hit our maximum timed interval we start back down again. So to be more specific, we have 9 sets per pyramid: 10, 20, 30, 40, 50, 40, 30, 20, 10 seconds per set with a 15 second break in between each set. Many times you will just repeat the same exercise over for each set but we thought we would make this one more interesting by matching a specific interval length with a specific exercise (see workout description below). This allowed me to pick harder exercises for the shorter intervals and slightly easier exercises for the longer intervals. I don’t think anyone wants to do Star Jumps for 50 seconds straight. 
 

Related: What to eat before and after your workout 


This routine is pretty challenging and so I have set it as a 5 for difficulty but you can easily drop this to a 4 or even 3 by slowing down, modifying the exercises and/or just taking a few extra breaks. Just remember that the goal of any workout, whether it is HIIT, strength, cardio or stretching, is proper form. So, only push yourself as hard as you can with clean form, if/once your form starts to suffer, slow down until you have your form under control again.
 
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Workout Structure:
- Pyramid Intervals
- One exercise per Interval
- Increasing by 10 Sec Each Set
- 15 Sec rest between Sets
- 50 Sec Max Interval Time
- Then Decrease by 10 Sec Each Set
 
Equipment
- None
 
Warm Up / Cool Down:
- Both Included
 
Workout
Warm Up: (25 seconds each) 5 Minutes
- Side Step and Arm Cross
- Slow Butt Kickers
- High Knee March
- Alternating Side Bend
- Toe Touch Sweeps
- Lunging Torso Rotation
- Squat Push Pull
- Leg Swing Toe Touch L
- Leg Swing Toe Touch R
- Boxer Shuffle
- Front Jack
- Jumping Jack
 
 
Pyramid HIIT: 11 Minutes
Group 1
- 10 Sec - Squat Jack
- 20 Sec - High Knees
- 30 Sec - Pop Squat
- 40 Sec - Alternating Side Lunge Pops
- 50 Sec - Burpee
- 40 Sec - Alternating Side Lunge Pops
- 30 Sec - Pop Squat
- 20 Sec - High Knees
- 10 Sec - Squat Jack
 
Group 2
- 10 Sec - Star Jump
- 20 Sec - Lizard Hops
- 30 Sec - Jumping Lunge
- 40 Sec - Alternating Runners
- 50 Sec - Sumo Squat w/ Kick
- 40 Sec - Alternating Runners
- 30 Sec - Jumping Lunge
- 20 Sec - Lizard Hops
- 10 Sec - Star Jumps
 
 
Cool Down: (30 Seconds Each) 5 Minutes
- Toe Touch
- Quad Stretch L
- Quad Stretch R
- Inside Thigh w/ Overhead Reach L
- Inside Thigh w/ Overhead Reach R
- Down Dog
- Cobra
- Shell
- Deep Glute L
- Deep Glute R

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