Hiit. Hiit.: Natacha Océane Natacha Océane Natacha Océane Natacha Océane

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The document describes different high-intensity interval training (HIIT) workouts that can be incorporated into a training program for effective fat loss. It includes details on workout structure, types, and sample exercises.

There are 7 different types of HIIT workouts described including those using a treadmill, bicycle, circuits, and more.

The circuits are generally structured with 20-30 seconds of high intensity exercise followed by 40-60 seconds of rest, completed for a certain number of rounds or time period.

hiit.

Natacha Océane
Contents
3 - Before we !art
4 - Our goals with this HIIT guide
6 - What is HIIT training?
8 - Training effectively
10 - High impact.
11 - Nutrition
12 - Injuries
13 - Warm-up
14 - Using the app
15 - References
Before
we !art
Hey my friends!! I can’t wait for you to try the 40 HIIT workouts I’ve made for you! ❤

Time is precious and you deserve the best, so each of these workouts are smart,
efficient, and incorporate moves from different training styles to give you effective fat
loss workouts ❤ You know my goal is to help people enjoy their workouts so I hope
you like the combinations of moves I’ve picked for you! My goal was to keep the
workouts super varied, so there’s a big mix of exercises, but simple killers like the
burpee will still make a grand appearance. I hope you like the extra spice! ✨

P.S.You‘re amazing 😍
I want nothing but the best for your fat loss journey, but I still believe appearances are the
least important thing about us and what we bring to the world. Every shape is unique and
deserves to be loved no matter whether or not it fits into the mould we’re used to seeing
on TV or online.

I know how it can go: at times, we all take how we look to other people a little too
seriously. It’s just comes with taking part in society.

I promise though, losing fat isn’t a magic pill. It can help you become healthier, feel better
and more confident 🙌 but it doesn’t make life beautiful and the sun shine. Those are true
anyway.

I hope you’re happy throughout and that feeling fitter and healthier can help you go make
your difference in the world.

3
Our goals
with HIIT
I created HIIT as a series of workouts
you can implement into your own
training. It’s not a training programme,
but a collection of workouts you can
use however you like, whenever you
like.

I’ll cover how often is best to do any


kind of HIIT workout, and the best
ways to mix it into your own training
programme, just in case that can be
helpful for you.

I’ve built the workouts to vary as much


as I can in terms of the equipment they
require and their structure, so that
there’s hopefully always something that
you feel excited to try! ☺

4
Our goals
with HIIT
There are 7 different types of workouts in this HIIT guide!
Here’s a sneak peak before you start!

Circuit Workout !ructure No. exercises Workout ti


(mins) me
1 (30s on, 30s off x6), 60s rest
3 rounds
30s 30s 30s 30s 30s 30s 30s 30s 30s 30s 30s 30s 60s x3
6 20

2 (30s on, 30s off x5), 60s rest


3 rounds
30s 30s 30s 30s 30s 30s 30s 30s 30s 30s 60s x3
3 17

3 (30s on, 30s off)


15 rounds
30s 30s x15
5 15

4 (20s on, 10s off x3), 60s rest

20s
7 rounds
10s 20s 10s 20s 10s 60s x7
7 16.5

5 Treadmill walk / jog / sprint variations 3 Varies

6 (20s on, 40s off)


24 rounds
40s 20s x24
8 24

7 (20s on, 20s off, 20s on), 60s rest

20s
10 rounds
10s 20s 10s 20s 10s 60s X10
5 20

5
5
What is HIIT
Training?
High intensity interval training is a form of
cardiovascular exercise where you alternate between
short bursts of highly intense exercise and short-medium
length rest periods. Done properly, sessions should
take a maximum of ~30mins but usually if you’re really
moving intensely during the working session, you can
easily be done in 10-20 minutes!

The main reason I love HIIT is because it gives you


amazing bang for your buck when you have limited
time. Over a longer period, a longer plyo session
might be more effective overall for fat loss but we
definitely don’t always have an hour to spend!

It’s also amazing for cardiovascular health, which is


why I’ll often throw it into weeks where my workouts
have been really weight based and I want to move
around a little more to feel real good 💃

6
What is HIIT
Training?
Pros Cons
Time-efficient for a big It can be difficult to feel
energy burn motivated for
(it’s natural to not always feel like going
(during and after the workout)
intensely, don’t feel bad if that hits you!)

Amazing for There’s a higher risk of injury


cardiorespiratory fitness during fatigue
(so we don’t make HIIT sessions excessively
(the ability of the circulatory, respiratory
long, and rest periods are key so your
and muscular systems to supply oxygen)
form stays great!)

It takes a little
Works anywhere, without any longer to recover from
(not necessarily a problem, but workout
equipment 💃 programmes should allow for solid
recovery time after HIIT)

7
training
effectively
How often should I be doing HIIT?
Even though it doesn’t last long, HIIT is very demanding on our bodies. That’s mostly because rest times
are short, which means we’re not well recovered by the time we hit most of our rounds. It’s easy to
underestimate the effect that HIIT has on our bodies and as a result, and from my experience, I’ve
found that people often think it’s just something you can throw into a workout programme whenever.

I think that’s partly true, but from my experience and from the body of sports science on HIIT, fatigue
from HIIT might be subtle but it definitely builds up! For example, just look at the EPOC (excess post-
exercise oxygen consumption: the extra energy required after a HIIT session to restore our bodies to
normal). Everyone knows there’s a lot of post-HIIT burn, but it can be easy to forget that’s because
there’s a lot of recovering to do.

I love talking about perceived exertion vs. actual exertion because that comparison tells so much truth.
Perceived exertion is how hard you feel you’re working. That’s what we think about naturally, because
it’s tough to have an objective sign of how hard you’ve just worked. Actual exertion is objective and it’s
the true measure of energy your body has put out.

8
training
effectively
How often should I be doing HIIT?
When we’re well rested, our actual exertion is nice and high. When we’re fatigued, actual exertion is
low but perceived exertion is still super high. We’re tired but we’re not jumping as high or as far, we’re
moving slower and our form’s breaking down. That can be the trap that a lot of people fall into, and
that’s why using intense sessions intelligently will transform your training.

For most people on a resistance based training programme, I recommend including up to 2 HIIT sessions
/ week, and including these either on otherwise lighter days or just on their own days. The total
maximum number of intense days I like to recommend is 4 / week, and any day including HIIT would
count towards that.

If HIIT’s you’re only or main training style, I recommend going up to a maximum of 3 HIIT sessions per
week. I know it can be tempting to go for more since it’s only 20 minutes right? If you do have a little
extra time, my advice is to mix in maybe just a little lower intensity cardio or a little weight based
training, even if those are once a week ❤

9
impact
How to get the mo! out of high impact moves
This HIIT guide includes some high impact moves, which
research has shown can be good for your bone density
and also really helps with creating high intensity sessions.

Over time, however, excessive high impact can cause wear


and tear on our joints, especially if landing technique is a
little off. That’s partly why I like to limit HIIT to 3x / week and
mix in low impact moves.

Two things I like to focus on with impact exercises are:


1. Land initially on the balls of your feet and really bend at
the knee to absorb the impact over a longer landing
period.
2. Try to make as little sound as possible when landing.
This is usually a great sign that you’re absorbing the
impact softly.

If you have any issues with the impact of some of the plyo
exercises (like jumping squats or box jumps), a really great
way to mimic this style of training is to perform similar, no-
impact exercises but using speed variations to replicate the
explosiveness. For example, to mimic a jump squat, squat
down super slowly (~3 seconds) with a really light weight
and come back up as quickly as you can.

10
Nutrition
What should I be eating?
This guide is more about giving you workout ideas for
you to mix into your own workouts, so I can’t really give
specific nutrition advice since everyone’s workouts,
goals and lifestyles will be so different.

However, the foundation of my approach, even when


I’m losing fat, is to make sure I’m eating enough to let
my workouts work. The perceived exertion vs actual
exertion concept is helpful to keep thinking back to: if
you eat enough and rest well, your actual exertion will
be super high and that’s when workouts of any kind
are effective. I totally get it and relate to people really
upping their training and lowering their food intake
significantly to get results, but workout intensity subtly
goes down over time and we don’t even realise it!

Calories and carbs are your friends and will work with
you if you let them. Our metabolisms are super smart
and dynamic over time and respond to how we treat
them. My CUT. fat loss programmes are approved by
Renee McGregor who’s a world-leading dietitian and
our guidance is to not drop your calories by over 10%
for fat loss (assuming you have a healthy metabolism to
start) and then to aim to do the rest of the work with
smart, effective training.

Steady results are amazing because they last, and a


little muscle is your best friend for keeping the fat off
easier 🔥

11
injuries
Can I !ill train if I’m injured?
If you suspect you have any kind of injury, I always
recommend seeing a qualified practitioner before anything
else. Even if it’s a little discomfort, don’t worry about taking
some time to recover and continue with these workouts when
your body is ready 💪 Each workout here is intense and can
expose even small imbalances!

I’ve pushed myself through workouts with small injuries fearing


that I’ll lose my progress, and the setback from creating a
worse injury has always been bigger than if I’d just slowed
down for a moment to let my body recover. Injuries are an
amazing time to learn because they can highlight weaknesses
or show us where we need to slow down.

If you’d like to stay active through your injury, try using


machines for a while to keep targeted muscles engaged while
protecting yourself from further injury. Active recovery. Like
light stretching or super light exercise, can also be really
helpful for injury recovery as it can increase blood flow to the
area which improves the rate of recovery. If you want to give
this a go, I’d recommend clearing this with your doctor first.

12
Warm-up
How to warm up for a HIIT se#ion:
People have different preferences for warming up, which I think is really great. I honestly
recommend going for whatever makes you feel warm, loose and ready to go! I personally like
to do some dynamic stretching (stretching involving movement, particularly targeting the muscles
I’ll be using in the workout) for around 5 minutes before working out. But you’ll also catch me
skipping, jogging, or doing any other kind of light work to get my heart rate up a little and to
warm up my joints and muscles 🤸

If you’re adding HIIT to the end of a workout, you’ll likely already be quite warmed up to go. It
could still be helpful to add some dynamic stretching for the hips, hamstrings and quads though
if you don’t feel like they’ve been engaged much just yet.

Cool downs:
Just a little light stretching can go a long way in helping your body to recover after an intense
session. If you catch your breath first and spend just 5 minutes moving or stretching lightly, you’ll
really help yourself keep going.

13
The app
Ge$ing the mo! out of the app
Progre#ions:
Some of the moves might be a little advanced for where you
are right now. Whenever there are any that take a little
practice, I’ve included an easier version for you. Just keep
watching the video and you’ll see the progression 🙏

Re! times:
These are just as important as working times, so be super
strict about your rest periods! Keep your chin up to keep
your airway open and take deep breaths! Definitely don’t
skip these, otherwise your output will come way down.

Keeping notes:
You can make your own notes about each exercise any time
you see them, and they’ll be available for you any other time
you see the move.

If you don’t have any equipment:


Feel free to swap in similar exercises and make the workouts
your own. This isn’t about doing each workout exactly as I
made them, and so much of the intensity comes from the
workout structure + the shift in focus on each of the muscle
groups.

14
References
A few extra research sources if you fancy a li$le extra reading 📚
1. Tobias JH, Gould V, Brunton L, et al. Physical Activity and Bone: May the Force be with You. Front Endocrinol
(Lausanne). 2014;5:20. Published 2014 Mar 3. doi:10.3389/fendo.2014.00020
2. Vainionpää, A., Korpelainen, R., Leppäluoto, J. et al. Effects of high-impact exercise on bone mineral density: a
randomized controlled trial in premenopausal women Osteoporos Int 2005 16: 191
3. Boutcher SH. High-Intensity Intermittent Exercise and Fat Loss. Journal of Obesity. 2011;2011:868305. doi:
10.1155/2011/868305. Viana RB, Naves JPA, Coswig VS, et al Is interval training the magic bullet for fat
loss? A systematic review and meta-analysis comparing moderate-intensity continuous training with high-
intensity interval training (HIIT) Br J Sports Med 2019;53:655-664.
4. Foster, C., Farland, C. V., Guidotti, F., Harbin, M., Roberts, B., Schuette, J., … Porcari, J. P. (2015). The Effects of
High Intensity Interval Training vs Steady State Training on Aerobic and Anaerobic Capacity. Journal of
sports science & medicine, 14(4), 747–755.
5. Benton D, Young HA. Reducing Calorie Intake May Not Help You Lose Body Weight. Perspect Psychol Sci.
2017 Sep;12(5):703-714. doi: 10.1177/1745691617690878. Epub 2017 Jun 28. PubMed PMID: 28657838;
PubMed Central PMCID: PMC5639963
6. Byrne HK, Wilmore JH. The effects of a 20-week exercise training program on resting metabolic rate in
previously sedentary, moderately obese women. Int J Sport Nutr Exerc Metab. 2001;11:15–31.
7. Campbell WW, Crim MC, Young VR, Evans WJ. Increased energy requirements and changes in body
composition with resistance training in older adults. Am J Clin Nutr. 1994;60:167–175.
8. Galgani J, Ravussin E. Energy metabolism, fuel selection and body weight regulation. Int J Obes (Lond). 2008
Dec;32 Suppl 7:S109-19. doi: 10.1038/ijo.2008.246. Review. PubMed PMID: 19136979; PubMed Central
PMCID: PMC2897177.
9. Holesh JE, Bhimji SS. Dietary, Carbohydrates. [Updated 2017 Oct 5]. In: StatPearls [Internet]. Treasure Island
(FL): StatPearls Publishing; 2018 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK459280/

15
And that’s it!! Thanks again for buying HIIT! I
really hope you love the workouts so much!

Please tag me in photos and posts, it makes me


so happy!

natacha.oceane

Natacha Océane
HIIT Style 1 
Workout 1 
1. Superset (30 sec work + 30 sec rest) x 3 
- Lunge Chop 
- Scissor Run 
2. Superset (30 sec work + 30 sec rest) x 3 
- Down Dog w/ Knee Drive 
- Plank Jack Shoulder Taps 
3. Superset (30 sec work + 30 sec rest) x 3 
- Squat w/ Hip Rotation 
- Alternating Lateral Taps 
 

Workout 2 
1. Superset (30 sec work + 30 sec rest) x 3 
- Drop Squats 
- Plank Jacks 
2. Superset (30 sec work + 30 sec rest) x 3 
- Lateral Shuttle Runs 
- Mountain Climbers 
3. Superset (30 sec work + 30 sec rest) x 3 
- Bench Toe Taps 
- 90° Squat Pivots Forward & Back 
 

Workout 3 
1. Superset (30 sec work + 30 sec rest) x 3 
- Fast Feet 
- Floor-to-Ceiling Jumps 
2. Superset (30 sec work + 30 sec rest) x 3 
- Forward Kick Sits 
- Box Step Transfers 
3. Superset (30 sec work + 30 sec rest) x 3 
- Med Ball Raises 
- Med Ball Toe-Touches 
 

Workout 4 
1. Superset (30 sec work + 30 sec rest) x 3 
- Narrow Jump Squats 
- Lateral Lunge to Knee Drive 
2. Superset (30 sec work + 30 sec rest) x 3 
- Plank Jack Shoulder Taps 
- Resistance Band Sprints 
3. Superset (30 sec work + 30 sec rest) x 3 
- Low Skater Lunges 
- Drunken Mountain Climbers 
 

Workout 5 
1. Superset (30 sec work + 30 sec rest) x 3 
- Kick Sits 
- Side-to-Side Hop 
2. Superset (30 sec work + 30 sec rest) x 3 
- Double Kettlebell Swings 
- Kettlebell Figure of 8’s 
3. Superset (30 sec work + 30 sec rest) x 3 
- Bounce Tucks 
- Static Sprints 
 
 
 

HIIT Style 2 
Workout 1 
1. Box Jumps (30 sec work + 30 sec rest) x 5 
2. Forward Bounds w/ Backward Hops (30 sec work + 30 sec rest) x 5 
3. Squat-Calf Raise (30 sec work + 30 sec rest) x 5 
 

Workout 2 
1. Forward Drop Squats w/ Weight Plate Extension (30 sec work + 30 sec rest) x 5 
2. Icky Shuffle (30 sec work + 30 sec rest) x 5 
3. Power Skip (30 sec work + 30 sec rest) x 5 
 

Workout 3 
1. Burpee to Tuck Jump (30 sec work + 30 sec rest) x 5 
2. Bent-Over Slam Ball Chest Throws (30 sec work + 30 sec rest) x 5 
3. 1/2 Kneeling Med Ball Side Taps (15 sec/side work + 30 sec rest) x 5 
 

Workout 4 
1. Lateral Rocket Jumps (30 sec work + 30 sec rest) x 5 
2. Reverse Plank Marches (30 sec work + 30 sec rest) x 5 
3. Jumping Jacks (30 sec work + 30 sec rest) x 5 
 

Workout 5 
1. Weight Plate Clean to Overhead (30 sec work + 30 sec rest) x 5 
2. Lunge to Kick (30 sec work + 30 sec rest) x 5 
3. Toe-Touch Sit-Ups (30 sec work + 30 sec rest) x 5 
 

Workout 6 
1. Forward Kick Sits (30 sec work + 30 sec rest) x 5 
2. Weight Plate Knee Drives (30 sec work + 30 sec rest) x 5 
3. Back & Forth Side Bounds (30 sec work + 30 sec rest) x 5 
 

Workout 7 
1. Curtsy to Knee Drive (30 sec work + 30 sec rest) x 5 
2. Lateral Rocket Jumps (30 sec work + 30 sec rest) x 5 
3. Low Skater Lunges (30 sec work + 30 sec rest) x 5 
 
 
 

HIIT Style 3 
Workout 1 
Circuit (30 sec work + 30 sec rest) x 3 
1. Plank Jack Shoulder Taps 
2. Straight-Leg Calf Jumps 
3. Raised Opposite Toe Taps 
4. Sprint Start Drives 
5. Skaters 
 
Workout 2 
Circuit (30 sec work + 30 sec rest) x 3 
1. Squat Position Ball Slams 
2. Rotational Ball Throws 
3. Kick Sits 
4. Reverse Plank Marches 
5. Slam Ball Squat Throws 
 

Workout 3 
Circuit (30 sec work + 30 sec rest) x 3 
1. Lateral Curtsy Jump to Knee Drive 
2. Bench Box Jumps 
3. Abducting Fast Feet 
4. Alternating 1/2 Kneel to Knee Drive 
5. Lateral Drop Squats w/ Forward Extension 
 

Workout 4 
Circuit (30 sec work + 30 sec rest) x 3 
1. Bench Jump-Overs 
2. Corkscrew 
3. Forward Bounds to Reverse Bear Crawls 
4. Kneeling Squat Jump to Jump Squat 
5. Mountain Climber to 1-Leg Push-Up 
 

Workout 5 
Circuit (30 sec work + 30 sec rest) x 3 
1. Resistance Band Jumps 
2. Resistance Band Duck Walks 
3. Side Bound w/ Double Shuffle 
4. Drunken Mountain Climbers 
5. Lunge Drops 
 

Workout 6 
Circuit (30 sec work + 30 sec rest) x 3 
1. Kettlebell Swings 
2. Hands-Down Fast Feet 
3. Narrow-Stance to Drop Squat 
4. Plank to Knee Tap 
5. Kettlebell Figure of 8’s 
 

Workout 7 
Circuit (30 sec work + 30 sec rest) x 3 
1. Weight Plate Lift to Lunge 
2. Diagonal Chop 
3. Side-to-Side Shuffles 
4. Sprint Start Drives 
5. Squat Thrust to Frog Jump 
 

Workout 8 
Circuit (30 sec work + 30 sec rest) x 3 
1. Squat Jumps 
2. Squat Thrusts 
3. Bent-Over Slam Ball Chest Throws 
4. Dynamic High Knees 
5. Burpees 
 

Workout 9 
Circuit (30 sec work + 30 sec rest) x 3 
1. 180° Rotation Jump Squats 
2. Back & Forth Side Bounds 
3. Side-to-Side Box Step-Overs 
4. 1-Leg Box Step-Ups 
5. Forward Bounds to Run Back 
 

Workout 10 
Circuit (30 sec work + 30 sec rest) x 3 
1. Asymmetric Elevation Squat Jumps 
2. Side-to-Side Box Step-Overs 
3. Side Lunge Jumps 
4. Hands-Down Fast Feet 
5. Straight-Leg Calf Jumps 
 
 
 

HIIT Style 4 
Workout 1 
1. Straight-Leg Calf Jumps (20 sec work + 10 sec rest) x 3 
2. Straight-Leg Marches (20 sec work + 10 sec rest) x 3 
3. Squat to Knee Drive (20 sec work + 10 sec rest) x 3 
4. Kettlebell Figure of 8’s (20 sec work + 10 sec rest) x 3 
5. Double Kettlebell Swings (20 sec work + 10 sec rest) x 3 
6. Lateral Shuttle Runs (20 sec work + 10 sec rest) x 3 
7. Plank Jack Shoulder Taps (20 sec work + 10 sec rest) x 3 
 

Workout 2 
1. Box Step Transfers (20 sec work + 10 sec rest) x 3 
2. Lunge Front Knee Drives (20 sec work + 10 sec rest) x 3 
3. Med Ball Burpees (20 sec work + 10 sec rest) x 3 
4. Med Ball Raises (20 sec work + 10 sec rest) x 3 
5. Hands-Down Fast Feet (20 sec work + 10 sec rest) x 3 
6. Kick Sits (20 sec work + 10 sec rest) x 3 
7. Med Ball Jumping Lunges (20 sec work + 10 sec rest) x 3 
 

Workout 3 
1. Resistance Band Forward Rocket Jumps (20 sec work + 10 sec rest) x 3 
2. Resistance Band Sprints (20 sec work + 10 sec rest) x 3 
3. Sprint Start Bounce Backs (20 sec work + 10 sec rest) x 3 
4. Squat Press (20 sec work + 10 sec rest) x 3 
5. Raised Opposite Toe Taps (20 sec work + 10 sec rest) x 3 
6. Retracted Squat (20 sec work + 10 sec rest) x 3 
7. Drop Squats (20 sec work + 10 sec rest) x 3 
 

Workout 4 
1. Lunge Box Jumps (20 sec work + 10 sec rest) x 3 
2. 1-Leg Box Step-Ups (20 sec work + 10 sec rest) x 3 
3. Squat Jump to Skater Hops (20 sec work + 10 sec rest) x 3 
4. Squat Thrust Variation w/ Burpee (20 sec work + 10 sec rest) x 3 
5. Plank Jacks (20 sec work + 10 sec rest) x 3 
6. 90° Squat Pivots Forward & Back (20 sec work + 10 sec rest) x 3 
7. Lateral Bound to Curtsy Lunge (20 sec work + 10 sec rest) x 3 
 

Workout 5 
1. Squat Thrusters (20 sec work + 10 sec rest) x 3 
2. Standing Slam Ball Chest Throws (20 sec work + 10 sec rest) x 3 
3. Curtsy to Knee Drive (20 sec work + 10 sec rest) x 3 
4. Drunken Mountain Climbers (20 sec work + 10 sec rest) x 3 
5. High Knees (20 sec work + 10 sec rest) x 3 
6. Narrow Jump Squats (20 sec work + 10 sec rest) x 3 
7. Asymmetric Elevation Squat Jumps (20 sec work + 10 sec rest) x 3 
 
 
 

HIIT Style 5 
Workout 1 
1. Light Treadmill Jog (1 min) 
2. Treadmill Sprints (20 sec) 
3. Steady Treadmill Walk (1 min) 
4. Treadmill Sprints (20 sec) 
5. 2 rounds 
- Steady Treadmill Walk (40 sec) 
- Light Treadmill Jog (40 sec) 
- Treadmill Sprints (20 sec) 
6. 2 rounds 
- Steady Treadmill Walk (1 min) 
- Treadmill Sprints (20 sec) 
7. 2 rounds 
- Steady Treadmill Walk (40 sec) 
- Light Treadmill Jog (40 sec) 
- Treadmill Sprints (20 sec) 
8. 2 rounds 
- Steady Treadmill Walk (1 min) 
- Treadmill Sprints (20 sec) 
 

Workout 2 
1. 2 rounds 
- Incline Sprints (15 sec) 
- Incline Walks (45 sec) 
2. Incline Sprints (15 sec) 
3. Incline Walks (1 min) 
4. 2 rounds 
- Incline Sprints (15 sec) 
- Incline Walks (45 sec) 
5. Incline Sprints (15 sec) 
6. Incline Walks (1 min) 
7. 2 rounds 
- Incline Sprints (15 sec) 
- Incline Walks (45 sec) 
8. Incline Sprints (15 sec) 
9. Incline Walks (1 min) 
10. 2 rounds 
- Incline Sprints (15 sec) 
- Incline Walks (45 sec) 
11. Incline Sprints (15 sec) 
12. Incline Walks (1 min) 
13. Incline Sprints (15 sec) 
14. Incline Walks (2 min) 
 

Workout 3 
1. 3 rounds 
- Bicycle Sprints (20 sec) 
- Bicycle Slow Pace (40 sec) 
2. Bicycle Sprints (20 sec) 
3. Bicycle Slow Pace (2 min) 
4. 3 rounds 
- Bicycle Sprints (20 sec) 
- Bicycle Slow Pace (40 sec) 
5. Bicycle Sprints (20 sec) 
6. Bicycle Slow Pace (2 min) 
7. 3 rounds 
- Bicycle Sprints (20 sec) 
- Bicycle Slow Pace (40 sec) 
8. Bicycle Sprints (20 sec) 
9. Bicycle Slow Pace (2 min) 
 

Workout 4 
1. 3 rounds 
- Treadmill Sprints (15 sec) 
- Steady Treadmill Walk (30 sec) 
2. Treadmill Sprints (15 sec) 
3. Light Treadmill Jog (2 min) 
4. 3 rounds 
- Treadmill Sprints (15 sec) 
- Steady Treadmill Walk (30 sec) 
5. Treadmill Sprints (15 sec) 
6. Light Treadmill Jog (2 min) 
7. 3 rounds 
- Treadmill Sprints (15 sec) 
- Steady Treadmill Walk (30 sec) 
8. Treadmill Sprints (15 sec) 
9. Light Treadmill Jog (2 min) 
10. 3 rounds 
- Treadmill Sprints (15 sec) 
- Steady Treadmill Walk (30 sec) 
11. Treadmill Sprints (15 sec) 
12. Light Treadmill Jog (2 min) 
 

Workout 5 
1. Deadmill Sprints (15 sec work + 45 sec rest) x 5 
2. 6 rounds 
- Incline Walks (45 sec) 
- Incline Sprints (15 sec) 
3. 3 rounds 
- Incline Walks (1 min) 
- Incline Sprints (15 sec) 
 
 
 

HIIT Style 6 
Workout 1 
Circuit (20 sec work + 40 sec rest) x 3 
1. Banded Squat Jumps w/ Rows 
2. Toe-Touch Sit-Ups 
3. Resistance Band Duck Walks 
4. Squat Thrusters 
5. Mountain Climbers 
6. Scissor Hops 
7. High Knees 
8. Down Dog w/ Knee Drive 
 
Workout 2 
Circuit (20 sec work + 40 sec rest) x 3 
1. 1/2 Kneeling Med Ball Side Taps (10 sec/side) 
2. Slam Ball Squat Throws 
3. Sprint Start Bounce Backs 
4. Squat w/ Hip Rotation 
5. Side-to-Side Shuffles 
6. Reverse Plank Marches 
7. Retracted Squat 
8. Static Sprints 
 

Workout 3 
Circuit (20 sec work + 40 sec rest) x 3 
1. Side Bound w/ Double Shuffle 
2. Weight Plate Clean to Overhead 
3. Weight Plate Knee Drives 
4. Forward Bounds to Run Back 
5. Corkscrew 
6. Asymmetric Elevation Squat Jumps 
7. Lunge Drops 
8. Burpees 
 

Workout 4 
Circuit (20 sec work + 40 sec rest) x 3 
1. Bench Jump-Overs 
2. Bench Toe Taps 
3. Dynamic High Knees 
4. Forward Bounds to Reverse Bear Crawls 
5. Forward Kick Sits 
6. Kneeling Squat Jump to Jump Squat 
7. Lunge Chop 
8. Lateral Bound to Curtsy Lunge 
 

Workout 5 
Circuit (20 sec work + 40 sec rest) x 3 
1. Box Jumps 
2. Narrow-Stance to Drop Squat 
3. Lateral Lunge to Knee Drive 
4. Plank to Knee Tap 
5. Squat-Calf Raise 
6. Med Ball Toe-Touches 
7. Med Ball Raises 
8. Med Ball Burpees 
 
 
 

HIIT Style 7 
Workout 1 
1. Kettlebell Swings (20 sec work + 20 sec rest) x 4 
2. Forward Drop Squats w/ Weight Plate Extension (20 sec work + 20 sec rest) x 4 
3. Forward Bounds w/ Backward Hops (20 sec work + 20 sec rest) x 4 
4. Lunge to Kick (20 sec work + 20 sec rest) x 4 
5. Squat to Knee Drive (20 sec work + 20 sec rest) x 4 

Workout 2 
1. Scissor Run (20 sec work + 20 sec rest) x 4 
2. Forward Kick Sits (20 sec work + 20 sec rest) x 4 
3. Abducting Fast Feet (20 sec work + 20 sec rest) x 4 
4. Raised Opposite Toe Taps (20 sec work + 20 sec rest) x 4 
5. Resistance Band Forward Rocket Jumps (20 sec work + 20 sec rest) x 4 
 

Workout 3 
1. Bench Jump-Overs (20 sec work + 20 sec rest) x 4 
2. In & Out Squat (20 sec work + 20 sec rest) x 4 
3. Down Dog w/ Knee Drive (20 sec work + 20 sec rest) x 4 
4. 180° Rotation Jump Squats (20 sec work + 20 sec rest) x 4 
5. Fast Feet (20 sec work + 20 sec rest) x 4 

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