16-Minute Killer HIIT Workout

The title says it all… are you up for the challenge?

(Don’t worry, if needed you can modify all the exercises for your level.)

Target: cardio & full body

Level: advanced

Equipment: an interval timer and your kickass self

Fun: hellz to the yea!

How to:

• Click on each of the exercises to see a video of what they are. Even if you think you know, check it anyways for proper form.

• Each round is 4-minutes, in total this will take 16-minutes.

• If you need a break, aim to wait until the end of the round.

• I recommend using the app “Tabata Pro” for this workout (or something similar).

• Set intervals for 40 seconds and 20 seconds, aim for 16 times which will make 4 full rounds.

4 Rounds of:

40s Push Ups

20s Fake Jump Rope

40s Jump Alternating Lunges

20s Jumping Jacks

40s Plank Lateral Climbers

20s Fake Jump Rope

40s Tuck Crunches

20s Jumping Jacks

To modify:

1. Push Ups: Do them on your knees.

2. Fake Jump Rope: Alternate from foot to foot.

3. Jump Alternating Lunges: Do Alternating Reverse Lunges instead.

4. Jumping Jacks: Do Heel Jacks instead - alternating which leg goes out at a time.

5. Plank Lateral Climbers: Step instead of jump, or if you have shoulder issues, do it against a wall on an incline.

6. Tuck Crunches: First try dropping your feet in between reps. Next, you can put your hands down behind you using them for support.