HIGH INTENSITY INTERVAL TRAINING/TONING

HIIT 1
Circuit One
Squats, 1 minute with weight
Jump rope, 1 minute
Backwards lunges, 1.5 minutes with weight
Jumping jacks, 1.5 minutes (break 1 minute) then another 1.5 minutes
Squats with knee raise twist, 1.5 minutes
Butt kicks, 1 minute
Oblique crunches, 1 minute per side
Break for 1 minute
Circuit Two
Squat with chest fly, 1.5 minutes
Side to side hops, 1 minute
Plank with leg/arm raise, alternate, 1 minute
Heissman jumps, 1.5 minutes
Forward lunge with bar, 1.5 minutes
Superman swimmers, 1.5 minutes
Bicycle crunches, 1 minute
Break for 1 minute, then repeat both circuits x3

HIIT 2
Pushup with alternate leg raise x30
Squat and two lunges x30
Mountain climbers x30
Skier leaps from side to side, 2 fast 1 slow x30
Side plank with weight raise, alternate side to side x20
Upward row with 15kg bar x10
One after the other, rest 1 minute then repeat x5

HIIT 3
Lie down w/weight, roll stand and jump with weight overhead, 1 minute
Plank pushups with jack, 1 minute
Kettlebell swap hand swing, 1 minute
Bench jump overs with weights, 1 minute
Heissman jumps, 1 minute
Squats holding weights
Rest 30 seconds after each, then repeat x 5

HIIT 4
Wide tuck jumps, 1 minute
Knee repeaters with hand weights, 1 minute per side
High knees on/off Step, 1 minute
Plank feet sliders on towels, 1.5 minutes
Jump squats side to side, 1 minute
Wide sumo squats, 1 minute
Side standing oblique crunches with knee, 1.5 minutes per side
One after the other, rest 1.5 minutes then repeat x3
HIIT 5
Burpee with tuck jump x10
Pushup with feet on bench & leg raise x15 per side
Pike crunch on edge of bench x15
Jump switches on high bench x15
Bicycle crunches on edge of bench x30
Repeat for 4 sets

HIIT 6: LEG & BOOTY

Slow squats with weight bar, 5 sets x 15 reps
Lunges with hand weights off step, 4 sets x 20 reps
Slow sumo squats with Kettlebell, 4 sets x 12 reps
Jumping jacks with weighted bar, 4 sets x 20 reps
Donkey kicks with weight behind knee, 4 sets x 15 reps

HIIT 7: BENCH CARDIO WORKOUT

Tricep dips
Hands on bench, feet leap side to side
Pushups, hands on bench
V crunches on bench|
Running toe taps on bench
Hold weight overhead & do leg drops
4 sets x 20 reps

HIIT 8: ABS CARDIO CIRCUIT

Plank ups with side dip
Wide mountain climbers
Side plank dips
Sit ups to burpee jump, roll back
5 sets x 30 reps

HIIT 9: LEGS & GLUTES ON BENCH

Single leg squat jumps with elevated leg
Elevated pushups with leg raised
Side plank with oblique crunch
Jump to knee w/fist pump
Pistol squats
5 sets x 20 reps, 1 minute break between sets

HIIT 10: CARDIO LEGS

Forward backward lunges
Squats with weight
Side lunges
Jump squats with kettlebell, swap hands at top
Knees to squat jump
Jumping lunges
Sumo squats
Kettlebell swings
Wide squat to narrow squat jumps w/weight
5 sets x 12 reps
OTHER INTERVAL WORKOUTS
LEGS/BOOTY/GLUTES
Lunges with weight bar
Squats with weight bar
Deadlifts
Donkey kicks
Bridges with weight bar
Split lunges
Step up knee to lunge back
5 sets x 10 reps

BACK & UPPER BODY

Single weight rows
Upward rows with bar
Bent over rows
Raised elbow pull backs
Wide pushups
5 sets x 10 reps

TOWEL-ABS CORE
Plank Spiderman’s
Plank mountain climbers
Plank pikes
Plank jacks, feet on floor
Plank pushup with side knee
Side plank kick outs (underneath leg)
5 sets x 15-20 reps of each

SHOULDERS & BICEPS & TRICEPS

Overhead presses
Bicep curls
Clean and press, slow
In and out bicep curls
Crossover triceps on floor
Mermaid pushups (each side)
5 sets x 10 reps

OBLIQUE & CORE

Standing oblique crunch with weight
Side plank dip with weight on hip
Single leg crunch w/weight
Side plank top arm to bottom leg
Russian twists
5 sets x 20 reps

UPPER BACK/DELTS & HAMSTRINGS

Single leg deadlift w/Kettlebell & leg up
Chest fly
Bent over row with bar
Single leg crunches with Kettlebell
4 sets x 12 reps
EXERCISE BALL WORKOUTS
Plank jackknife over ball
Pelvic raises with feet on ball
Plank, feet on ball, raise alternate foot
Bird-dogs over ball
Ball pushups
Ball crunch
Ball sit-up
Elbow to knee crunch, back on ball
4 sets x 25 reps

ABS/OBLIQUES ON BENCH
Mountain climbers on bench
Side plank dips on bench
Feet on bench, raise alternate leg/arm
Plank to upward dog, feet on bench
Pushup on bench with leg raise, knee in
4 sets x 20 reps