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HIIT Cardio

Warm - up 90/90 Air Squat Archer squat Inch worm X 10 reps of each Section 1 - Ladder (2-4—6-8-10) 6-8 mins Squat jump & TD Skater jump Plyo lunge In and out Section 2 - AMRAP 6-8 mins Pendulum Lunge Push ups Broad Jumps Squat jacks Finisher - 2 minutes 5 burpees 5 mountain climbers Add 1 rep each time

  • 30 minutes
  • Beginner
  • Full Body

Interests

Tabata Toning Mobility HIIT Bootcamp

Anatomy

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Exercises

90/90 Tripod Transfer
Intermediate
Hip Abductors | Lower Back
Set Reps
1 8
Basic Bodyweight Air Squat
Beginner
Quadriceps | Hamstrings
Set Reps Time (s)
1 20 1
Archer Squat
Beginner
Lower Back | Quadriceps | Hamstrings | Hip Adductors
Set Reps
1 10
Inch Worm
Beginner
Shoulders
Set Reps
1 8
Squat Jump (w/ Touch Down)
Beginner
Hamstrings | Quadriceps | Glutes | Calves
Set Time (s)
1 10
Skater Jump (Side to Side)
Intermediate
Quadriceps | Glutes | Calves | Hamstrings
Set Time (s)
1 10
Plyo Lunge
Intermediate
Hamstrings | Quadriceps | Glutes
Set Time (s)
1 10
In & Out
Beginner
Abdominals
Set Reps
1 10
Pendulum Lunge
Beginner
Quadriceps | Hamstrings | Glutes
Set Reps
1 10
Push Up (Side to Side)
Intermediate
Chest
Set Reps
1 10
Broad Jump
Intermediate
Quadriceps | Hamstrings | Glutes | Calves
Set Reps
1 8
Squat Jack
Intermediate
Quadriceps | Hamstrings | Calves | Glutes
Set Reps
1 10
Burpee
Intermediate
Full Body
Set Reps
1 10
Mountain Climber
Intermediate
Abdominals
Set Reps
1 10

Created by

Rachel Potter Fitness
Personal trainer

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