HIIT – Aaron The Trainer

HIIT – 60 second rounds

Another one of my HIIT workouts – enjoy and if you have any questions, let me know at aaron @ aaronthetrainer . com!

Format

5 rounds. Each round is done 3 times. Work for one minute, and rest for 30 seconds. Rounds 1, 2 and 5 have one exercise. Rounds 3 and 4 have 3 exercises you will do AMRAP style (as many rounds as possible in 60 seconds).

The Workout

1) person maker x3
2) turkish get up x3
3) mtn climber 10/pushups 5/crunch 10 x3
4) burpee/high knee 6/shuffle 6 x3
5) box bear crawl x3

Have fun, keep your technique, and make sure to warm up dynamically for about 5 minutes first, and get a 5 to 10 minute stretch afterwards.

Until next time!

AMRAP

HIIT AMRAP 3x3x4

Here’s another HIIT workout you can do! What can I say? Work it!

Make sure to warm up dynamically about 5 minutes first, and then…

Equipment

None! (maybe a mat)

Format

4 rounds of 3 exercises, done 3 times each. 80 second AMRAP (as many reps as possible) with 20 seconds of rest between.

So do exercise 1, 2 and 3 in a row and keep doing them over and over as many times as you can over the course of 80 seconds.

The Workout

:80 AMRAP :20 rest

1) high knees x6, rev. lunge x6, up/downs x6 – x3
2) skaters x6, side lunge x6, rocking horse pushup x6 – x3
3) mtn. climbers x6, bicycle x6, elbow plank march x6 – x3
4) j. jack x6, squat x6, burpee x3 – x3

Have fun and work hard, and get 5 to 10 minutes of stretching in afterwards! If you have any questions, hit me up at aaron @ aaronthetrainer.com

— Aaron

HIIT

HIIT For Regular People 1

Another one of these! Workout video, the workout is in the text below…Have fun! 🙂

Equipment

Light to medium dumbell
Heavier dumbell optional
Chair or bench optional

Format

4 rounds of 2 exercises. Alternate exercises 4 times. :30 work :10 rest

The Workout

1)
a) jumping jacks
b) squats
x4

2)
a) burpee
b) pushups
x4

3)
a) cross over leap
b) 1-arm bent over row
x4

4)
a) mtn climber twist
b) curtsy lunge
x4

Go at whatever pace works for you, but push yourself, and have fun! Hit me up at aaron at aaronthetrainer dot com if you have any questions!

And spend some time stretching afterwards!

HIIT

HIIT For Everybody

Another one of my 30 minute high intensity interval classes – This time I’ve made a video of it because I thought that’d be more helpful than just text. I take you through all the exercises first, and then if you want to keep the video going, I take you through the workout, with a timer. You can also get the instructions on the exercises and go do the workout on your own!

Big ups again to my home gym, Upward Motion Personal Training, where I lead classes like these in person!

Make sure to warm up dynamically for about 5 minutes first.

Equipment

Dumbells (light to medium weight)

Format

4 sets of 3 exercises, done twice. Round one we work for 20 seconds and rest for 10. Round two we work for a minute, rest for 20 seconds.

The Workout

rd 1 – :20 work :10 rest
rd 2 – :60 work :20 rest

predator jack – lunge twist – bear shoulder tap
plank jack – 1-leg rdl – bird dog
mtn. climber – reverse fly – woodchop
bicycle – up-downs – tucks

Go at whatever pace works for you, but push yourself, and have fun! Hit me up at aaron at aaronthetrainer dot com if you have any questions!

And spend some time stretching afterwards!

AMRAP

90 Second AMRAPs 1

Here’s another workout I did for my remote clients at Upward Motion Personal Training during COVID-19 isolation. This involves AMRAPs – as many reps as possible – over 90 seconds.

As you can see in the picture – I was finding any way I could to write down workouts so I could see and coach…on this one I had to write on the back of a used piece of paper! But we’ll get ‘er done!

Equipment

For this workout, you’ll need a chair, bench, or something similar that you can step up on confidently. It should be solid – no rolling chairs! 🙂

Dumbells are not required, but they are an option. Add them to the step ups if you want to make things tougher!

The Workout

For each round, you will work for 90 seconds. You will rotate through each of the exercises, doing as many rounds as you can while keeping good technique. Then you’ll rest for 20 seconds, and do it again. Each round is done 3 times.

1)
a) burpee x 5
b) chair step up x 10 (5 ea)
c) outer leg raise x 10
d) inner leg raise x 10
x3

2)
a) side high knee freeze x 6
b) side chair step up x 10 (5 ea)
c) chair crunch x 10
d) chair reverse dip x 10
x3

3)
a) bear crawl x 10 steps
b) side bear crawl x 10 steps
c) bird dog x 10 (5 ea)
d) pushups x 10
x3

4)
a) sprinter hop x 10 (5 ea)
b) bulgarian split squat x 5 ea
c) 1-leg rdl x 5 ea
d) 1 leg calve raise x 10 each
x3

HIIT

“Texas Hold ‘Em” Boot Camp

If you’re reading this in the way future – this was the time when we were all isolated due to COVID-19 – so at the gym I work at – Upward Motion Personal Training, we’ve been teaching classes remotely, via Zoom.

So here’s one of the many – “Texas Hold ‘Em” boot camp – I call it that because it’s chock full of isometric holds, which help strength, endurance and power.

NOTE: if you have high blood pressure, isometric holds can be a dangerous thing. Instead, you can do pumping action, or just do the full motion – aka regular squat instead of squat hold.

:25 work :15 rest – Each exercise is done for 25 seconds, followed by 15 seconds rest – rotate through the two exercises 4 times (for a total of eight 25 second intervals), then move to the next station.

The Workout

Warm up for 5 minutes first – jumping jacks, squats, arm circles, torso twists, this kind of thing.

1)
a) high knees
b) squat hold (squat all the way to parallel with ground – hold it!)
x4

2)
a) burpee
b) half pushup hold (go down half way – hold it!)
x4

3)
a) squat jumps
b) front leg hold (hold your leg straight out in front of you, parallel to the ground)
x4

4)
a) silly feet (quick feet like a football player, but also shake your arms crazily!)
b) side leg hold (hold your leg straight out to the side parallel to the ground – keep your toe pointed straight or slightly down)
x4

Enjoy! I’ll hit you with more soon!

HIIT

Cardio, Strength, Tone HIIT 5

Ok! Another one of my 30 minute HIIT workouts that I wrote for the “Cardio, Strength, Tone” class at Upward Motion Personal Training.

First get about 5 minutes of dynamic warm up. High knees, jumping jacks, a few squats, arm rotations, etc. Then jump in!

Each set (1.), 2.), 3.), 4.) ) is done once through, followed by the next. Do the whole thing twice. The first time through, do each exercise for 20 seconds followed by 10 seconds of rest. The second time through, do each exercise for a minute, followed by 20 seconds of rest.

Round 1: :20 work/ :10 rest
Round 2: :60 work/ :20 rest

3-step side shuffle — Reverse Lung Overhead — Russian Twist
Burpee Plank Jack — 1 arm pushup — Plank March
Predator Jack — Stiff Leg Deadlift — D.B. Row
Kettlebell Swing — Kicks — Kettlebell Side Swing

As always, go at whatever pace works for you, but push yourself, and have fun! Hit me up at aaron at aaronthetrainer dot com if you have any questions!

And spend some time stretching afterwards!

HIIT

Cardio, Strength, Tone HIIT 4

Here’s yet another one of my 30 minute HIIT workouts that I wrote for the “Cardio, Strength, Tone” class at Upward Motion Personal Training. These are good for weight loss and for conditioning and lung function.

First get about 5 minutes of dynamic warm up. High knees, jumping jacks, a few squats, arm rotations, etc. Then jump in!

This one is slightly different than previous CST posts Each set (1.), 2.), 3.), 4.), 5.) ) is done once through, followed by the next. There are 4 exercises in each set. Do the whole thing only once this time. Do each exercise for 45 seconds, followed by 15 seconds of rest.

Round 1: :60 work/ :20 rest

Star Jack — Pulse Squat — Negative Pushup — Crunch
Skier Hop — Lunge Twist — Reverse Fly — Reverse Crunch
Quick Feet Turns — Lateral Lunge — D.B. Row
Burpee — Squat/Raise — Fly/Press — Plank March
Bicycle — Plank Sprinters — Side Tuck L — Side Tuck R

As usual, go at whatever pace works for you, but push yourself, and have fun! Hit me up at aaron at aaronthetrainer dot com if you have any questions!

As usual, get a stretch afterwards!

HIIT

Cardio, Strength, Tone HIIT 3

Here’s yet another one of my 30 minute HIIT workouts that I wrote for the “Cardio, Strength, Tone” class at Upward Motion Personal Training.

First get about 5 minutes of dynamic warm up. High knees, jumping jacks, a few squats, arm rotations, etc. Then jump in!

Round 1: :20 work/ :10 rest
Round 2: :60 work/ :20 rest

Burpee — Lunge Pass — Plank Leg Lift
Plank Jack — Lateral Lunge — Reverse Crunch
Skater Hops — Fly/Press — 3-Way Deadlift
Quick Feet Turns — Reverse Fly — Squat Jump

As usual, go at whatever pace works for you, but push yourself, and have fun! Hit me up at aaron at aaronthetrainer dot com if you have any questions!

Did I mention, get a stretch afterwards!

HIIT

Shockwave HIIT 1

Here is different kind of HIIT workout that I put on for a class at Upward Motion Personal Training.

This is what’s called a Shockwave format and I didn’t make it up. Shockwave is a rowing-centric workout which alternates all out rows with strength exercises. In a group setting, people doing strength go for as long as the rower(s) are rowing. If you’re alone, you can time your rows and then do each strength exercise for that amount of time.

There are four stations (including the rower) and exercisers rotate through. After warming up, the workout starts with a 300 meter row, then 3 strength exercises. Next do a 200 meter row and all the strength exercises. Last, do a 100 meter row and all the strength exercises. I like to fit in an extra 100 meter round if there’s time (which there usually is).

There’s no set rest period, just go as soon as you possibly can. 🙂

This days workout goes like this:

300 Meter Row
- Lunge Pass
- Ball pass (or ball toss up from floor)
- twisting pistons
200 Meter Row
- repeat same strength
100 Meter Row
- repeat same strength
Repeat 100 meter round again if desired

Enjoy! Shockwave is simple but hard and super effective! If you have any questions, just hit me up at aaron @ aaronthetrainer dot com

Category: <span>HIIT</span>

Format

The Workout

Equipment

Format

The Workout

Equipment

Format

The Workout

Equipment

Format

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Equipment

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The Workout