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HIIT.
WORKOUTS
10,20,& 30 MIN CIRCUITS
TO BURN SOME SERIOUS CALORIES
BYANNIECOOPER
WWW.TUNEINTOFITNESS.COM
WHAT IS HIIT?
This workout guide is a simple and effective way to get HIIT workouts in within
a specific time limit. Most of these workouts are meant to be done with
minimal equipment.
This guide will help with mental toughness, increased strength, speed, agility,
and will help you achieve a lean physique. We are all athletes, now let’s train
like athletes!
HIIT. WORKOUTS Page 2

HIIT (high intensity interval training) is a form of interval training that

includes short periods of intense anaerobic exercise with minimal rest. When
doing regular cardio, you are only burning calories while you are doing it, but
with HIIT you are burning calories up to 48 hours after you finish which
means your metabolism will be at an all-time high.
HIIT workouts can be done anywhere and take a lot less time to complete
due to the intensity of the workout. HIIT training will improve endurance,
increase strength, and torch calories. However, HIIT is meant to be an “all
out” effort, so there’s no need to do it every single day. I recommend 3 HIIT
sessions per week, then you may fill in the rest with strength training and low
intensity cardio sessions. And remember, you can’t out train a bad diet, so
make sure that Is in check! :)

10 MIN CIRCUITS
1 MIN EACH / 2 ROUNDS
1
HIGH KNEES
Quick Tip:
Drive knees up and move hands forward and back beside hips
2
BANDED SQUAT JUMPS
Quick Tip:
Knees wide, land and explode up! *Remove the first part of sentence*
3
MOUNTAIN CLIMBERS
Quick Tip:
Core tight. Keep your butt low
4
SHOULDER TAPS
Quick Tip:
Modification: Perform a reverse lunge with alternating feet or standard
jump lunges without the press motion if you do not have equipment.
5
JUMPING / LUNG PRESS
Quick Tip:
You can use any object to tap your feet on. Your feet and arms should
be moving quick.
REST 2 MININ BETWEEN EACH ROUND

10 MIN CIRCUITS
1 MIN EACH / 2 ROUNDS
1
TOE TAPS
Quick Tip:
YOU CAN USE ANY OBJECT TO TAP FEET ON. THE MORE ADVANCED
YOU ARE, THE HIGHER OF AN OBJECT OR PLATFORM YOU MAY USE.
2
PLANK UPS
Quick Tip:
DO NOT ROCK HIPS. IF THIS IS TOO HARD, HOLD A PLANK.
3
SPRINT
Quick Tip:
CAN BE DONE ON A TREADMILL FOR TIME. CAN BE DONE OUTDOORS
AND WOULD GO ABOUT 50-100M AT A TIME. *ALL OUT*
4
BALL SLAM
Quick Tip:
USE YOUR LEGS TO PROP THE BALL OVERHEAD AND SLAM DOWN AS
HARD AS YOU CAN. IF YOU DO NOT HAVE A BALL, PERFORM BURPEES.
5
V-UPS
Quick Tip:
IF YOU ARE A BEGINNER, USE YOUR HANDS TO PROP YOURSELF UP. OR,
CAN DO WITH BENT LEGS.

10 MIN CIRCUITS
1:15 MIN EACH / 3 ROUNDS
1
SQUAT THRUSTERS
Quick Tip:
I TYPICALLY WILL USE 20-25 LBS FOR THESE. USE A FULL GALLON OF
WATER IF YOU DO NOT HAVE EQUIPTMENT.
2
BUPPERS TO LAT JUMPS
Quick Tip:
CHEST TO THE GROUND, JUMP HIGH. IF YOU HAVE TROUBLE WITH
THIS, STEP BACK INTO A PLANK, STEP UP AND DO A SIDE JUMP
SEPARATELY. YOU CAN PLACE ANY OBJECT ON THE GROUND TO JUMP
OVER.
3
BOUNDING JUMPS
Quick Tip:
YOU ARE DOING A JUMP SQUAT BUT FORWARD AS FAR AS YOU CAN
GET, iF YOU CANNOT JUMP, PERFORM FAST SQUATS IN PLACE

10 MIN CIRCUITS
1:15 MIN EACH / 3 ROUNDS
1
SPRINT
Quick Tip:
THIS CAN BE DONE IN GRASS, A TRACK, OR ON A TREADMILL. ALL OUT.
2
REVERSE LUNGE CURVE
Quick Tip:
YOU ARE STEPPING BACK AND AT THE SAME TIME BRINGING THE
DUMBBELLS UP LIKE ONE MOTION.
3
ALT. KB SWINGS
Quick Tip:
IF YOU HAVE TROUBLE WITH THIS, PERFORM REGULAR STEP UPS
ALTERNATING FEET, FAST.

TREADMILL WORKOUT
ADVANCEDH BEGINNER
WARM UP 5 MIN EASY JOG WARM UP 5 MIN EASY JOG
3 ROUNDS SPRINT 30 SEC SPEED: 3 ROUNDS SPRINT 30 SEC SPEED: 8.0-9.0

9.5-10.5 NO INCLINE NO INCLINE
JOG IN BETWEEN EACH INTERVAL FOR 45 WALK IN BETWEEN EACH INTERVAL FOR 45
SEC SPEED 6.0 SEC SPEED 3.8




TRACK WORKOUT
ADVANCEDH BEGINNER
WARM UP 2 LAPS, DYNAMIC STRETCHING/FOAM WARM UP 2 LAPS, DYNAMIC STRETCHING/FOAM
ROLLING ROLLING
2X400M 1X400M
400M RECOVERY JOG TO 300M START
JOG IN BETWEEN
EACH INTERVAL
6X200M 1X300M
REST 1 MIN JOG TO START LINE
2X150M 4X150M
REST 1 MIN REST 1 MIN
1X 800 (MODERATE INTENSITY) 1X 400M (EXTRA CREDIT)

COOL DOWN 2 LAPS + STATIC STRETCHING COOL DOWN 2 LAPS + STATIC STRETCHING
*I RECOMMEND PERFORMING
BASIC DRILLS BEFORE YOU BEGIN
SUCH AS ASKIPS,HIGH KNEES,
LEG SWINGS,BUTT KICKERS,
SCOOPS, CARIOCA, AND FOAM
ROLLING EXERCISES TO GET YOU
LOOSENED UP AND READY TO GO!
FOR COOL DOWN, I RECOMMEND
STATIC STRETCHING SUCH AS
HOLDING A HAMSTRING OR
QUAD STRETCH, HIP FLEXION
STRETCH, AND A BUTTERFLY
STRETCH! MAKE SURE YOU GO
GET SOME FOOD WITH CARBS +
PROTEIN TO HELP WITH
RECOVERY!
MY FAV: CLEAN SUSHI, OR A

PROTEIN SHAKE WITH FRUIT.

20 MIN CIRCUITS
BATTLE ROPES 1 MIN EACH/ 4 ROUNDS
Click exercise name for video
ALTERNATING WAVES
REST 2 MIN IN BETWEEN EACH ROUND
POWER SLAM
RUSSIAN TWIST
SINGLE ARM SLAM
BURPEE TO WAVE

20 MIN CIRCUITS
BOX JUMPS BALL SLAMS

START WITH A STEPPER OR PADDED BOX AND USE A 15-50LB MEDICINE BALL.
THEN MOVE TO HIGHER BOXES EACH TIME
SIDE BALL THROW HANGING LEG RAISE

KEEP HIPS FORWARD TWIST USING OBLIQUES LEGS STRAIGHT OR BENT, TOO HARD? USE A
TO THROW, 30 SEC. EACH SIDE ROMAN CHAIR FOR LEG LIFTS
BURPEE TO LAT JUMP

TOO TOUGH? DO REGULAR BURPEES OR
JUMPING JACKS IN PLACE.

20 MIN CIRCUITS
TUCK JUMP TO DIAMOND CRUNCH

BURPEE DITCH THE WEIGHT AND DO CRUNCHES IF
THIS IS TOO DIFFICULT
DO EACH MOVE SEPERATELY IF THIS IS TOO
TOUGH - TUCK JUMPS OR BURPEES
BARBELL FRONT SQUAT DUAL KB SWINGS

HOLD A DUMBBELL TO CHEST TO MAKE EASIER. START SLOW, GET THE MOTION DOWN THEN
ADD WEIGHT.
BIKE
I RECOMMEND THE AIR/ ASSAULT BIKE, BUT
ANY BIKE CAN BE USED.

GYM CARDIO
20 MIN CIRCUITS
WARM UP STAIRMASTER
DYNAMIC STRETCHING & FOAM ROLLING 1 MIN MODERATE PACE - 30 SECONDS ALL OUT
ALTERNATING UNTIL YOU REACH 7.5 MINUTES.
OUTSIDE? TAKE THE STAIRS!
TREADMILL BIKE
INCLINE 1.O - SPRINT 30 SECONDS HOP OFF FOR 20 SECONDS FAST (4 LEVELS UP) - 20 SECONDS
15 SECONDS ALTERNATING FOR 7.5 MINUTES. MODERATE (4 LEVELS DOWN) ALTERNATING
OUTSIDE? FIND A SMALL HILL! FOR 5 MINUTES
STATIC STRETCHING
COOL DOWN FOR A COUPLE OF MINUTES, IT'S
WORTH IT

GYM CARDIO
20 MIN CIRCUITS
BOSU PRESS DECLINE PUSH-UPS

TO MOUNTAIN CLIMBER MORE ADVANCED? MOVE TO A HANDSTAND
PUSH-UP.
USE DUMBBELLS OR A BALL IF NO BOSU IS
AVAILABLE.
RENEGADE ROW BALL BURPEE

IT HELPS FOR FEET TO BE WIDER ON THESE, MODIFICATION: REGULAR BURPEE OR HOLD
DO NOT ROCK HIPS. A PLANK
BANDED SIDE SHUFFLE

DOWN AND BACK KEEP FEET WIDE, STAY LOW.

30 MIN CIRCUITS
SLED PUSH
DOWN/BACK
JUMP ROPE
100 REPS
HANDSTAND PUSH-UP
20 REPS
SET UP DRIVE
20 REPS EACH LEG
FORWARD DB LUNGE
50 REPS
LATERAL BOX JUMP

20 REPS EACH SIDE
AIR BIKE
4 MIN
DIPS OFF BENCH

50 REPS
STAIR HIIT
5 MIN

30 MIN OUTDOOR
CIRCUIT
Click exercise name for video Few videos will be in other circuits
BURPEES >JUMP SQUATS

>JUMP LUNGES >PUSHUPS
20 REPS OF EACH 2 ROUNDS
TUCK JUMPS > RUSSIAN TWIST

1 MIN EACH 2 ROUNDS
HANGING LEG RAISE

50 REPS
SQUAT THRUSTER
60 REPS
SPIDER MAN PUSH-UP

30 REPS
OPPOSITE FOOT TAP

80 REPS
SPRINT 50M> WALKING

LUNGES BACK
5 TIMES

30 MIN CIRCUITS
MED BALL SLAMS

40 REPS
PLANKS/JACKS PUSHUPS
2 MIN
SKIIER
100 PULLS
RENEGADE ROWS
40 REPS
TUCK JUMP TO BURPEE

30 REPS
WEIGHTED KNEE TUCKS

40 REPS
EXPLOSIVE PUSHUPS
40 REPS
REVERSE LUNG KNEE DRIVE

30 EACH LEG
30 SEC SPRINT
5 TIMES

30 MIN CIRCUITS
GO UNTIL YOU REACH 30MIN
BARBELL SQUATS
40 REPS
BANDED SIDE SHUFFLE

1 MIN
DROP SQUATS
1 MIN
BALL DRIBBLE TO JUMP

1 MIN
RUSSIAN TWIST TO SIT UP

1 MIN
JUMPING LUNGES
1 MIN
STANDING KICKBOSS
1 MIN
SUMO DEADLIFT TO PUSH-UP

1 MIN

3 TIPS
FOR YOUR HIIT
#1) PUSH IT #2) SWITCH IT UP #3) DON'T OVERDO IT
The key with HIIT is to push it! You If you're doing burpees, jump- LAlthough HIIT is an amazing
want to keep your heart rate up rope, and push-ups the way to burn fat, burn a ton of
and keep things going. If you are majority of the time, then your calories, and give you
having a hard time completing workouts will start to feel much awesome results..you don't
some movements, do the moves easier. You want to make sure want to overdo it. You'll be
that you know you can and really you're constantly switching up pushing yourself to the MAX,
get your sweat going. You want to your routines in order to push so you have to make sure
keep your intervals under 2 your body to the next level and you're giving your body
minutes so it is a short burst of benefit as much as possible. enough recovery. Sleep for 7-9
energy. If you can go longer than Although HIIT is mostly cardio, hours a night especially if your
2 minutes, then you aren't pushing incorporating weights will sessions are very intense.
yourself hard enough. really amp up the intensity Remember, your body rebuilds
while you maintain strength muscle while you sleep. It also
and build lean muscle. This is will help to reduce
why I give you a mix of inflammation. Make sure that
different cardio and strength you are giving yourself time in
routines to make sure you are between each session and not
always progressing. performing HIIT everyday. If
you wish, opt for a 10 minute
HIIT session instead of 30
minutes to lessen the load

Common Diet Mistakes

FOOD SHOULD BE USED TO MAKE YOU FEEL GOOD,
NOT TO ZAP YOUR ENERGY AND MAKE YOU FEEL WORSE.
THERE ARE SO MANY MISTAKES BEING MADE WHEN IT COMES TO DIET AND NUTRITION. THE
ISSUE IS THAT THERE IS TOO MUCH INFORMATION BEING THROWN AT YOU WHICH OVER
COMPLICATES THINGS AND BECOMES CONFUSING. THE REALITY IS, DIETING DOESN'T HAVE
TO BE SO COMPLEX.
Make sure that after an intense workout such Whole, real food will always be better for you than
as HIIT, you are fueling up correctly meaning supplements and powders. Remember that. The
that your pre and post workout nutrition is more whole foods you eat, the better your body will
surrounded by carbs and protein. I look and better your body will respond to training
recommend fruit and protein before so you and recovery. Do not cut out any food groups, you
get some simple carbs that will digest quickly need them all. Protein is great for muscle building
and protein. Afterwards, I go for starchy carbs and to maintain lean muscle, carbs are used for
and protein such as chicken, rice, and veggies energy and recovery, and fats keep you fuller longer
or oatmeal with a whey protein shake. You and are needed for hormone function among many
don't want a ton of fats afterwards because it other things. You need a balance between the
is said to slow down the rate of digestion macro-nutrient groups in the correct portions to GO
which is not what you want when trying to ALONG with your training, lifestyle, body type, and
refuel and recover quickly. fitness goals. If you train at night, you will still need
those carbs, and you will not gain weight from this
unless your total calorie intake within the day is too
high for what you are burning.

10 REASONS
TO WORKOUT Today
01 06
YOU WON'T REGRET IT. YOU'LL LOOK THE WAY
HAVE YOU EVER? YOU'VE DREAMT OF!
YOU GOT THIS!
02 YOU'LL BE ABLE TO EAT

MORE. HELLO
METABOLISM :)
07 LOWERS RISK OF
CANCERS, INCREASES
LONGEVITY.
03 08
YOU'LL BE IN A BETTER IMPROVES POSTURE. NO
MOOD. #GOODVIBES ONE WILL TELL YOU TO
"STAND UP STRAIGHT!"
04 YOU'LL HAVE A TON OF

CONFIDENCE. (YOU
SHOULD ALREADY OF
09 YOU'LL FEEL LIKE YOU
HAVE SUPER STRENGTH
WITH DAILY ACTIVITIES.
COURSE!)
05 10
PREVENTS COLDS. NO YOU'LL FOREVER BE A
TIME TO GET SICK! GOAL SETTER CHASING
NEW FITNESS GOALS
EACH WEEK! ALWAYS
IMPROVING!.
THERE ARE COUNTLESS BENEFITS OF

EXERCISE, BUT HERE ARE A FEW THAT YOU
MIGHT NOT THINK ABOUT ALL THE TIME.

PROGRAMS
PACKAGES
EBOOKS MONTHLY COACHING MEAL PLANS
My ebooks are intended to This is totally customized These are meal plans for all
be used for guidance that workout and nutrition plans individuals based on calorie
you can easily follow to with macros, meals for each numbers
crush your workouts and day of the week and tons of These are not customized,
nutrition. options but if you have an idea of
The ebooks are not HIIT circuits and weight how many calories you need,
customized, but they are training routines are then this is a perfect option
made so that you can included for each week as for you
easily modify to fit your well and will change as These plans are high protein,
needs needed moderate carbs and
These are intended to give We will have weekly check moderate fat
you new ideas and ins to keep eachother
variations! updated and informed! This
is the most popular option
for those wanting to get in
shape quickly and have
accountability
Monthly coaching is discounted every month after the initial

first month and you wi l l recieve $15 off starting price.

Workout Planner
RECOMMENDED FIRST WEEK
SUN MON. TUE WED THU FRI SAT
UPPER
Rest 30 min LOWER LISS 20 min BODY Rest
HIIT BODY HIIT WEIGHTS +
10 min HIIT
WEIGHTS
NOTES

Sample Recipe
Goat Cheese
Turkey Burger
INGREDIENTS
1 lb 99% lean ground
turkey
1 cup raw oats
2 egg whites
2 handfuls chopped
spinach
1 cup goat cheese
crumbled
1 tsp mined onion
1/2 tsp garlic salt, 1 pinch
salt. 1/4 tsp black pepper
DIRECTIONS
1. Mix all ingredients together in a mixing bowl with hands.
2. Form into 6 patties, cook for about 4 min each side
3. Serve with a bun or as is!
SERVINGS:1
COOK TIME: 15 MIN
MACROS PER SERVING:
9 FAT/17 CARB /34 PROTEIN

30 day Challenge
Did you challenge yourself today?
GOAL
REWARD
01 02 03 GOAL
04 05 06
07 08 09
10 11 12
13 14 15
16 17 18
19 20 21
22 23 24
25 26 27
28 29 30

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HIIT. WORKOUTS Page 2

HIIT (high intensity interval training) is a form of interval training that

HIIT. WORKOUTS Page 3

REST 2 MININ BETWEEN EACH ROUND

HIIT. WORKOUTS Page 4

REST 2 MININ BETWEEN EACH ROUND

HIIT. WORKOUTS Page 5

REST 2 MININ BETWEEN EACH ROUND

HIIT. WORKOUTS Page 6

REST 2 MININ BETWEEN EACH ROUND

HIIT. WORKOUTS Page 7

3 ROUNDS SPRINT 30 SEC SPEED: 3 ROUNDS SPRINT 30 SEC SPEED: 8.0-9.0

3 ROUNDS SPRINT 30 SEC SPEED: 3 ROUNDS SPRINT 30 SEC SPEED: 8.0-9.0

3 ROUNDS SPRINT 30 SEC SPEED: 3 ROUNDS SPRINT 30 SEC SPEED: 8.0-9.0

3 ROUNDS SPRINT 30 SEC SPEED: 3 ROUNDS SPRINT 30 SEC SPEED: 8.0-9.0

HIIT. WORKOUTS Page 8

1X 800 (MODERATE INTENSITY) 1X 400M (EXTRA CREDIT)

MY FAV: CLEAN SUSHI, OR A

HIIT. WORKOUTS Page 9

REST 2 MIN IN BETWEEN EACH ROUND

REST 2 MIN IN BETWEEN EACH ROUND

REST 2 MIN IN BETWEEN EACH ROUND

SINGLE ARM SLAM

REST 2 MIN IN BETWEEN EACH ROUND

REST 2 MIN IN BETWEEN EACH ROUND

HIIT. WORKOUTS Page 10

BOX JUMPS BALL SLAMS

SIDE BALL THROW HANGING LEG RAISE

BURPEE TO LAT JUMP

REST 2 MIN IN BETWEEN EACH ROUND

HIIT. WORKOUTS Page 11

TUCK JUMP TO DIAMOND CRUNCH

BARBELL FRONT SQUAT DUAL KB SWINGS

REST 2 MIN IN BETWEEN EACH ROUND

HIIT. WORKOUTS Page 12

REST 2 MIN IN BETWEEN EACH ROUND

HIIT. WORKOUTS Page 13

BOSU PRESS DECLINE PUSH-UPS

RENEGADE ROW BALL BURPEE

BANDED SIDE SHUFFLE

REST 2 MIN IN BETWEEN EACH ROUND

HIIT. WORKOUTS Page 14

LATERAL BOX JUMP

DIPS OFF BENCH

HIIT. WORKOUTS Page 15

BURPEES >JUMP SQUATS

TUCK JUMPS > RUSSIAN TWIST

HANGING LEG RAISE

SPIDER MAN PUSH-UP

OPPOSITE FOOT TAP

SPRINT 50M> WALKING

HIIT. WORKOUTS Page 16

MED BALL SLAMS

TUCK JUMP TO BURPEE

WEIGHTED KNEE TUCKS

REVERSE LUNG KNEE DRIVE

HIIT. WORKOUTS Page 17

BANDED SIDE SHUFFLE

BALL DRIBBLE TO JUMP

RUSSIAN TWIST TO SIT UP

SUMO DEADLIFT TO PUSH-UP

HIIT. WORKOUTS Page 18

#1) PUSH IT #2) SWITCH IT UP #3) DON'T OVERDO IT