Custom HIIT

Equipment required: elliptical machine; dumbbells

25 total minutes.
– 5 exercises.
– 1 minute body-weight hypertrophy exercise followed by 2 minutes of cardio at high intensity.
– The hypertrophy rounds are the “rest” rounds in this HIIT. For that reason, we used low intensity body-weight movements and farmer’s carries.

Hypertrophy movements:
1. Modified Gators – stand, touch toes, slowly walk hands out to plank position; 3 push-ups; walk hands back to standing, touching toes. Repeat.
2. Farmer’s Carry – holding two heavy dumbbells, walk for 1 minute.

Routine:
Round 1:
2 mins on elliptical, high intensity
1 min Modified Gators

Round 2:
2 mins on elliptical, high intensity
1 min Farmer’s Carry

Round 3:
2 mins on elliptical, high intensity
1 min Modified Gators

Round 4:
2 mins on elliptical, high intensity
1 min Farmer’s Carry

Round 5:
2 mins on elliptical, high intensity
1 min Modified Gators

Round 6:
30 seconds on elliptical holding one dumbbell in one hand; switch hands; 30 seconds holding dumbbell in other hand
1 min Farmer’s Carry

Round 7:
30 seconds on elliptical holding one dumbbell in one hand; switch hands; 30 seconds holding dumbbell in other hand
1 min Modified Gators

Round 8:
30 seconds on elliptical holding one dumbbell in one hand; switch hands; 30 seconds holding dumbbell in other hand
1 min Farmer’s Carry

Round 9:
30 seconds on elliptical holding one dumbbell in one hand; switch hands; 30 seconds holding dumbbell in other hand
1 min Modified Gators

Round 10:
30 seconds on elliptical holding one dumbbell in one hand; switch hands; 30 seconds holding dumbbell in other hand
1 min Farmer’s Carry

 

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