20 Minute HIT Series (Day 2)


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 Hop Overs on the Bench Exercise

Hop Overs on the Bench

The hop over is a beginner level plyometric exercise. This exercise helps build explosive power in the hips and legs, conditions your core and improves agility and coordination.

Do 5 reps on each side
LEARN EXERCISE
Picture of a male doing Mountain Climbers Exercise

Mountain Climbers

The mountain climber is a dynamic warm-up exercise that opens up the hips and hits the hamstrings and glutes. It's a great exercise to do before lower body exercises like lunges, squats or the deadlift.

Do 5 reps on each side
LEARN EXERCISE
Picture of a male doing Sky Diver Exercise

Sky Diver

The sky diver is a beginner level bodyweight exercise that targets the posterior chain.

Do 10 reps
LEARN EXERCISE

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 Burpee Jump Up on Bench Exercise

Burpee Jump Up on Bench

The burpee with jump up on the bench is a beginner plyometric exercise. This challenging exercise targets the shoulders, core and legs and is a great beginner conditioning exercise.

Do 10 reps
LEARN EXERCISE
Picture of a male doing Glute Bridges Exercise

Glute Bridges

The glute bridge is a beginner lower body exercise that focuses on the glutes.

Do 15 reps
LEARN EXERCISE
Picture of a male doing Push Up Plank Toe Taps Exercise

Push Up Plank Toe Taps

The push-up plank toe tap is core conditioning exercise. This exercise targets the abs and obliques and is suitable for all fitness levels.

Do 20 reps
LEARN EXERCISE