advanced HIIT
Performance Circuit
- Total time
- 30:00
- Rounds
- 5
- Work / Rest
- 40s / 20s
- Equipment
- dumbbells, mat
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. High intensity: scale down if technique breaks.
Warm-up
Jog & dynamic mobility
1:30
Next: Bodyweight thrusters & lunges · Total left 30:00
Warm-up
- Jog & dynamic mobility — 1:30
- Bodyweight thrusters & lunges — 1:30
Cool-down
- Easy walk — 1:00
- Full-body stretch — 1:00
Modifications
Choose step-back burpees and lighter weights; rest longer between rounds if needed.
Exercises
1. Dumbbell thrusters
Form: Squat deep, drive hips to press overhead.
Substitution: Goblet squat to press
2. Burpee step-backs or full burpees
Form: Hands down, step or jump back, maintain plank.
Substitution: Incline step-back burpees
3. Alternating lunges
Form: Control each step, stay tall.
Substitution: Reverse lunges
4. Renegade rows (stable stance)
Form: Wide feet, row without rotating hips.
Substitution: Supported single-arm rows
5. Lateral shuffles
Form: Low and quick, stay controlled.
Substitution: Side steps