20 Minute HIT Series (Day 1)


Intermediate Level of Difficulty (45 minute workout)

This workout consists of 2 short intervals that are designed to increase strength and boost your metabolism so you will become a lean, mean fat burning machine!

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WORKOUT SERIES

This workout is part of a "multi-day" training program. You can divide up the days to fit your schedule, however; we recommend that you take a full day of rest to let your body recover between workouts. For example: If you are doing a 3 day workout program, you may choose to workout (Monday - Day 1), (Wednesday - Day 2), (Friday - Day 3).

Day 1 Day 2 Day 3

Circuit

Perform each exercise in this circuit one after another with minimal rest in between. Do this circuit as many times as you can in 10 minutes.

Picture of a male doing Body Weight Drop Squats Exercise

Body Weight Drop Squats

The body weight drop squat is a beginner lower body exercise. This exercise targets the quads, glutes, hamstrings and calves and is suitable for all fitness levels.

Do 10 reps
LEARN EXERCISE
Picture of a male doing Plank to Push Up Exercise

Plank to Push Up

The plank to push-up is a challenging exercise that targets the shoulders, arms and core.

Do 5 reps on each side
LEARN EXERCISE
Picture of a female doing Double Leg Drops Exercise

Double Leg Drops

Double leg drops are a great lower abs exercise. Perform this exercise after you have strengthened your core and you need to progress from the single leg drops.

Do 10 reps
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another with minimal rest. Do this circuit as many times as you can in 10 minutes.

Picture of a male doing Lateral Shuffle on the Bench Exercise

Lateral Shuffle on the Bench

The lateral shuffle on the bench is an intermediate exercise that focuses on the muscles of the lower body. This exercise is best used as an interval during a work-out to elevate the heart rate and some cardio to the program.

Do 5 reps on each side
LEARN EXERCISE
Picture of a male doing Cross Under Knee Tucks Exercise

Cross Under Knee Tucks

The cross under knee tuck is a beginner core exercise that can be done by any fitness level.

Do 5 reps on each side
LEARN EXERCISE
Picture of a female doing Side Plank Hip Raise Exercise

Side Plank Hip Raise

The side plank hip raise is a beginner core exercise. This exercise strengthens the muscles of the core with most of the body weight placed on the underside obliques.

Do 10 reps on each side
LEARN EXERCISE