advanced HIIT
Functional Conditioning
- Total time
- 32:00
- Rounds
- 4
- Work / Rest
- 45s / 30s
- Equipment
- rower or bike, dumbbells
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. Keep a repeatable effort, not an all-out sprint.
Warm-up
Easy row or bike
2:00
Next: Dynamic mobility · Total left 32:00
Warm-up
- Easy row or bike — 2:00
- Dynamic mobility — 2:00
Cool-down
- Easy row or bike — 1:30
- Stretching — 1:30
Modifications
Lower ergometer resistance and step height; use lighter dumbbells.
Exercises
1. Ergometer intervals
Form: Strong steady pace you can repeat each round.
Substitution: Lower resistance or march
2. Dumbbell front squats
Form: Dumbbells on shoulders, elbows high.
Substitution: Goblet squats
3. Farmer carries
Form: Tall, shoulders down, short controlled steps.
Substitution: Farmer holds
4. Push-ups
Form: Full body tension, chest to fist height.
Substitution: Incline push-ups
5. Step-ups
Form: Drive through the top foot, control down.
Substitution: Lower step height