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Get that Heart Rate Up With this HIIT Workout

Today’s…

workout of the day, we are going to be doing a Barry’s Bootcamp Inspired Workout, focusing on lower body.

Cardio Round 1…

For today’s cardio, we are going to be doing a treadmill interval run where we gradually increase the speed until we get to our peak and then walk it out. This is a great way to loosen up and get the blood flowing. This should get your heart racing, setting a good pace for the rest of the workout.

Circuit…

For our circuit today we are going to be focusing on lower body with an intense HIIT style workout that was inspired by Barry’s Bootcamp. We will be doing 3 rounds of 6 different exercises for our first circuit. Each exercise, we will do for 30 seconds or a minute. After each round, take about a 30 second to a minute break. 
 
We will be doing a mid workout 5 minute cardio session. You can do anything you want here (treadmill, stairmaster, etc.). The point of this is to keep the intensity up.
 
Finally we will do a second circuit which will be 7 different exercises. We will do this circuit for 3 rounds and perform each exercise for either 30 or 15 seconds. After each round, take about a 30 second to a minute break.

Stretch

To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have. 

Barry's Bootcamp Inspired Workout - Lower Body

barrys bootcamp inspired lower body workout

Cardio

– 1 minute speed 5-7

– 2 minute speed 6-8

– 1 minute speed 7-9

– 30 second speed 9-11

– 1 minute speed 7-9

– 30 second speed 9-11

– 30 second walk

 

Circuit round 1

 – 3 rounds of the following:

     – 30 seconds air squat

     – 30 seconds tic toc (right Leg)

     – 30 seconds tic toc (left Leg)

     – 30 seconds jump squat

     – 1 minute dumbbell curl to press to backward lunge

     – 30 seconds goblet squat

 

Cardio

 – 5 minute of your choice

 

 

Circuit round 2

 – 3 rounds of the following:

     – 30 seconds high plank

     – 30 seconds mountain climbers

     – 30 seconds pushups

     – 30 seconds burpees

     – 30 seconds toe touches (center)

     – 30 seconds toe touches (right)

     – 30 seconds toe touches (left)

 

Air Squat

Tic Toc

Jump Squat

Dumbbell Curl to Press to Backward Lunge

Goblet Squat

Mountain Climbers

Pushups

Burpees

Takeaways

If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).

 

About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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