High Intensity Interval - v.3

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3 DAYS - Cutting - Intermediate

Equipment required: Dumbell, Barbell, Kettlebell, Bench, and Machine

This plan supports Interval mode and Audio Cue & Pro Tips

NOTE: AS WITH ANY HIIT SESSION, THE IDEA IS TO TRAIN USING A HIGH INTENSITY. PERFORM AS MANY REPS AS POSSIBLE ("AMRAP") BASED ON THE INTERVAL TIME PRESCRIBED.

This is a 3-day, intermediate, full body HIIT session (version 3). Each session in the program starts off with a brief 3 bodyweight movement prep. Following this, you'll dive into a full body, interval-based circuit using supersets.

Equipment needed: kettlebells and plyo box (or a small step or bench).

The main portion of the workout consists of 5 pair of supersets. Each subsequent workout session is a little more challenging as a result of an increase in the volume of work.

Stay Strong Together,

Michael Wood, CSCS
Jefit

Day 1
Day 2
Day 3

Full Body Day #1 13 exercises, 33 mins

Hug Knees to Chest	1x0 reps • 35s	rest: 15s
Scorpion	1x0 reps • 35s	rest: 15s
Bent Knee Hip Raise	1x0 reps • 35s	rest: 15s
Prisoner Squat	2x0 reps • 35s	rest: 10s
Side to Side Box Shuffle	2x0 reps • 35s	rest: 40s
Plyo Push-Up	3x0 reps • 25s	rest: 20s
Air Bike	3x0 reps • 25s	rest: 40s
Kettlebell One Arm Swing	3x0 reps • 35s	rest: 20s
Kettlebell Two Arm Row	3x0 reps • 35s	rest: 40s
Kettlebell Alternating Press	3x0 reps • 35s	rest: 20s
Kettlebell Goblet Squat	3x0 reps • 35s	rest: 40s
Dumbbell Alternate Hammer Curl	3x0 reps • 35s	rest: 20s
Bench Dip	3x0 reps • 35s	rest: 30s

Full Body Day #2 13 exercises, 38 mins

Hug Knees to Chest	1x0 reps • 35s	rest: 15s
Scorpion	1x0 reps • 35s	rest: 15s
Bent Knee Hip Raise	1x0 reps • 35s	rest: 15s
Prisoner Squat	3x0 reps • 40s	rest: 15s
Bodyweight Step Up	3x0 reps • 40s	rest: 30s
Plyo Push-Up	3x0 reps • 30s	rest: 20s
Air Bike	3x0 reps • 30s	rest: 30s
Kettlebell One Arm Swing	3x0 reps • 40s	rest: 20s
Kettlebell Two Arm Row	3x0 reps • 40s	rest: 40s
Kettlebell Alternating Press	3x0 reps • 40s	rest: 20s
Kettlebell Goblet Squat	3x0 reps • 40s	rest: 40s
Dumbbell Alternate Hammer Curl	3x0 reps • 40s	rest: 20s
Close Triceps Pushup	3x0 reps • 40s	rest: 40s

Full Body Day #3 13 exercises, 37 mins

Hug Knees to Chest	1x0 reps • 35s	rest: 15s
Scorpion	1x0 reps • 35s	rest: 15s
Bent Knee Hip Raise	1x0 reps • 35s	rest: 15s
Prisoner Squat	2x0 reps • 45s	rest: 10s
Box Jump Multiple Response	2x0 reps • 35s	rest: 30s
Plyo Push-Up	3x0 reps • 30s	rest: 20s
Air Bike	3x0 reps • 35s	rest: 30s
Kettlebell One Arm Swing	3x0 reps • 40s	rest: 20s
Kettlebell Two Arm Row	3x0 reps • 40s	rest: 40s
Kettlebell Alternating Press	3x0 reps • 40s	rest: 20s
Kettlebell Goblet Squat	3x0 reps • 45s	rest: 60s
Dumbbell Alternate Hammer Curl	3x0 reps • 45s	rest: 20s
Dumbbell Seated Triceps Press	3x0 reps • 45s	rest: 40s