advanced HIIT
CrossFit-Inspired HIIT
- Total time
- 30:00
- Rounds
- 5
- Work / Rest
- 40s / 20s
- Equipment
- dumbbells, rower, box
Start at an appropriate intensity, prioritize technique, and stop if you experience chest pain, dizziness, or unusual shortness of breath. Use the low-impact substitutions and take longer rest whenever you need it. Stop each set when form breaks.
Warm-up
Easy row
1:30
Next: Hinge & squat prep · Total left 30:00
Warm-up
- Easy row — 1:30
- Hinge & squat prep — 1:30
Cool-down
- Easy row — 1:00
- Stretching — 1:00
Modifications
Use a lower box and lighter weights; take an extra rest between rounds.
Exercises
1. Row or bike
Form: Push with legs, then pull; steady rhythm.
Substitution: Fast march
2. Dumbbell deadlifts
Form: Hinge, flat back, dumbbells close to legs.
Substitution: Lighter dumbbells
3. Box step-ups
Form: Full foot on the box, stand tall at top.
Substitution: Lower step
4. Push-ups
Form: Body in one line, controlled tempo.
Substitution: Incline push-ups
5. Plank holds
Form: Squeeze glutes, ribs down, breathe.
Substitution: Knee plank