High Intensity Interval Work-Out


Advanced Level of Difficulty (45 minute workout)

This high intensity interval work-out is designed to keep your heart rate elevated throughout the entire work-out to burn as many calories as possible during your training session. This work-out contains some challenging exercises and is recommended for intermediate to advanced fitness levels.

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Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Air Squats Exercise

Air Squats

The air squat is a beginner level lower body exercise that targets the glutes ad quads.

Do 20 reps
LEARN EXERCISE
Picture of a female doing Walk-Out Knee Tuck Exercise

Walk-Out Knee Tuck

The walk-out with knee tuck is an intermediate dynamic warm-up exercise. This is a great exercise to include at the beginning of your work-out to ensure that you're hamstrings and abdominal muscles are properly warmed up before you begin the rest of your work-out.

Do 10 reps
LEARN EXERCISE
Picture of a male doing Reverse Cable Woodchops Exercise

Reverse Cable Woodchops

The cable woodchop is a beginner level compound exercise that targets multiple muscle groups. This exercise is suitable for all fitness levels and would fit great in any fitness program.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Exercise Band Straight Arm Pulldowns Exercise

Exercise Band Straight Arm Pulldowns

The exercise band straight arm pulldowns is a beginner upper body exercise. This exercise targets the upper back and lats and is a great exercise for all fitness levels.

Do 20 reps
LEARN EXERCISE
Picture of a male doing Back Extention Exercise

Back Extention

The back extension is a beginner core exercise. This is a great beginner exercise that helps to strengthen the lower back.

Do 15 reps
LEARN EXERCISE
Picture of a male doing Stability Ball Roll Outs Exercise

Stability Ball Roll Outs

The stability ball roll-out is an intermediate core exercise that targets the abs and obliques.

Do 15 reps on each side
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a female doing Medicine Ball Lunge Exercise

Medicine Ball Lunge

The medicine ball lunge is a intermediate compound exercise. This exercise targets the lower body as well as the shoulders and arms.

Do 15 reps on each side
LEARN EXERCISE
Picture of a male doing Cable Trunk Twist Exercise

Cable Trunk Twist

The cable trunk twist is an intermediate core exercise. This exercise isolates the trunk and really works the obliques.

Do 15 reps on each side
LEARN EXERCISE
Picture of a female doing Bench Press Double Leg Drops Exercise

Bench Press Double Leg Drops

The bench press with a double leg drop is an advanced upper body exercise. This is a very challenging compound exercise that targets the chest, shoulders and abs and requires a great amount of core strength.

Do 15 reps
LEARN EXERCISE
Picture of a female doing Bosu Side Plank with Shoulder Raise Exercise

Bosu Side Plank with Shoulder Raise

The Bosu side plank with the dumbbell shoulder raise is an intermediate exercise. This challenging exercise targets both the obliques and medial deltoids and and should not be attempted until you can successful maintain a solid side plank.

Do 15 reps on each side
LEARN EXERCISE

Exercise

Perform the reps/sets or each exercise in this group one after another. Rest for the specified time period between sets and exercises.

Picture of a male doing Running On Treadmill Exercise

Running On Treadmill

Running on the treadmill is a great option for interval training.

Do this for 30 seconds - Do this 3 times before moving on.
LEARN EXERCISE

Circuit

Perform each exercise in this circuit one after another resting for the specified time period after each exercise. Do this circuit twice.

Picture of a male doing Exercise Band Squat Row Exercise

Exercise Band Squat Row

The exercise band squat row is a beginner full body exercise. This is an excellent compound exercise that targets the glutes, quads, back and arms and would be suitable for any fitness level.

Do 20 reps on each side
LEARN EXERCISE
Picture of a female doing Aerobic Step-Ups Exercise

Aerobic Step-Ups

The aerobic step up is a beginner plyometric exercise that targets the quads and glutes.

Do 20 reps on each side
LEARN EXERCISE
Picture of a male doing Medicine Ball Trunk Twist Exercise

Medicine Ball Trunk Twist

The medicine ball trunk twist is a beginner core exercise. This is a great exercise that targets the entire midsection and is suitable for all fitness levels.

Do 15 reps on each side
LEARN EXERCISE
Picture of a female doing Stability Ball Knee Tuck Exercise

Stability Ball Knee Tuck

The stability ball knee tuck is a beginner core exercise. This exercise targets the lower abs but also helps to strengthen the obliques and upper abs.

Do 20 reps
LEARN EXERCISE