Want to take your HIIT Workouts to the Next Level? Try this Intermediate Level Workout

Perform each exercise for 30 seconds non-stop as hard and fast as you can with a 5 second rest period in between.  Total workout time is 7 minutes. Repeat this cycle a second time for a more difficult 14 minute workout.


Long Jump

Chair Decline Push-Up

Bicycle Crunch

Squat Jack

Lunge & Rotation – alternate sides each repetition

Diamond Push-Up

Single Leg Bridge – Switch legs after 15 seconds

Lunge & Kick – Switch legs after 15 seconds

Skater Hops

Push-Up & Rotation – Alternate sides

Scissor Kicks – Switch legs each time and move quickly

Let us know if you do the workout and want to see more of these blog posts!