Skip to Main Content

Our Strength Block is Coming Soon! Details Here

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

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


    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.
    Let us know how you liked this workout and if you want to see more like it. And don’t forget to Subscribe to our YouTube channel to get the newest workouts every Monday before they go live anywhere else.
    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
    - None
    Warm Up / Cool Down:
    - Both Included
    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