HIIT workout

It finally feels like summer here! Or, at least it did for a week…

After a week of temperatures in the 80’s and no air conditioning, I can safely say that I am okay with average summer days in being in the low to mid 60’s. I would rather be cold outside than sweat when I am inside!

The start of summer is bringing many visitors, trips, and outings! With the less than consistent schedule of the next few months, D and I decided it was the perfect opportunity to mix up our lifting routine a bit.

Instead of jumping right back into another 4 week mesocycle of heavy lifting, we decided to go a little more high intensity, met-con type with our workouts. This gives us more flexibility with our workouts so that we can focus on enjoying our company, while they are here!

I’ve come up with a lot of different workouts over the past few months, but our most recent dedicated HIIT workout is by far my favorite! We’ve combined some of our favorite lifts with some cardio and timed it to create a fast-paced, killer workout!

As always, be careful when trying a new workout. Take your time, pace yourself, and don’t go past your limits!

HIIT Lifting Workout

Warm-up: 1 mile run (not too fast – just focus on warming up your body)

Complete all 5 of the lifts below (at prescribed reps) without a break (you can time yourself during these rounds)

• Hang Cleans x 6
• Deadlift x 12
• Push Press x 10
• High Pulls x 10
• Front Squats x 12

After all 5 lifts, rest 60-90 seconds before the next round.

Complete 3 rounds total.

This workout is designed to be fast-paced, but not easy. Choose a weight that you can lift the prescribed amount. Don’t go too heavy! Work on speed and quality of the lifts over lifting heavy sets!

After round 3, 2 minute cool down.

Finish with alternated jump rope/crunches (for time).

• 50 jump rope
• 50 crunches
• 40 jump rope
• 40 crunches
• 30 jump rope
• 30 crunches
• 20 jump rope
• 20 crunches
• 10 jump rope
• 10 crunches

Cool down by stretching…you will need it!

This workout has kicked our asses more than once in the past few weeks! It’s great because you can set yourself to go a pace that works for you at a weight that also works for you, and still have a great workout!

More workouts to come! If you have any questions, just ask!

Happy lifting!