HIIT Workout - Improving Aerobic & Anaerobic Endurance
General Warm-Up/Flexibility Routine (Before every weight training and HIIT session):
Touch Toes - 15 reps (Touch toes quickly, come right back up and repeat)
Lunges - 10 reps/leg
Side Lunges - 10 reps each direction
Butt Kicks - 25 yards
High Knees - 25 yards
Arm Circles - 20 reps
Trunk Twists - 20 reps
Side Bends - 20 reps
Weeks 1-2
Monday - AM Full Body Weight Training
Tuesday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
Wednesday - AM Full Body Weight Training
Thursday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
Friday - AM Full Body Weight Training
Saturday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 7 More Times (8 Minutes Total)
Sunday - Rest
Weeks 3-4
Monday - AM Full Body Weight Training
Tuesday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
Wednesday - AM Full Body Weight Training
Thursday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
Friday - AM Full Body Weight Training
Saturday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 9 More Times (10 Minutes Total)
Sunday - Rest
Weeks 5-6
Monday - AM Full Body Weight Training
Tuesday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
Wednesday - AM Full Body Weight Training
Thursday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
Friday - AM Full Body Weight Training
Saturday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 11 More Times (12 Minutes Total)
Sunday - Rest
Weeks 7-8
Monday - AM Full Body Weight Training
Tuesday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)
Wednesday - AM Full Body Weight Training
Thursday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)
full body workout Friday - AM Full Body Weight Training
Saturday - PM HIIT Workout
30 Seconds Jog, 30 Seconds Sprint, Repeat 15 More Times (16 Minutes Total)
Sunday - Rest
Notes: Jog is at 65-75% of your Maximum Heart Rate (MHR)
Sprint is at 90-95% of your MHR
Note for all routines: After doing the dynamic stretching, warm-up with a 3-4 minute light jog and also cool down with a 4-5 minute light jog as well. This should be done at approximately 50% of your MHR.