The Killer Workout

My morning workout was a real killer. This HIIT workout was 32 minutes of non-stop movement. I set my interval timer for 1 minute of hard work, then 20 seconds of Burpee lunges. 

Perform each exercise for 20 reps, then 15 reps, finally 10 reps.   As you are going through the repetitions during that minute of work, when the timer goes off perform 20 seconds of burpee/lunge switches (Burpee/pushup/lunge/lunge). When the timer goes off again get right back into performing 20 reps of each exercise. So, if you've done 17 pushup pushbacks and the timer goes off, after the 20 seconds of Burpee lunges, perform 3 more pushup pushbacks before moving on to the next exercise. The following are the 8 exercises I did. Feel free to pick your own.

Jump squats

Weighted squat shoulder presses 

4 x 4's (4 high knees/4 inside feet is one rep) 

Double mountain climbers (from a plank position, jump both feet in to your hands then jump back to a plank, then in with your feet on the outside of your hands and back to a plank: this is one repetition).

3 skaters/1 forward lunge 

Pushup pushbacks

Squat Jack/plyo lunge (alternating legs) 

* Repeat the exercises performing 15 reps (16 reps on single leg movements). Then 10 reps of each exercise. Don't forget your Burpee/lunges for 20 seconds after 1 minute of work. 

BHW