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0 Today’s…
What is HIIT?
HIIT stands for High Intensity Interval training. This pretty much means your workouts are setup in circuits and are kept at a high pace. Here at Top Tier, we have rebranded the term ‘Workout of the Day’ to be a mix of traditional weight lifting mixed with HIIT. This is so you can still focus on build size and strength while incorporating cardio to get lean muscle mass.
Cardio Round 1…
Weights Round 1…
The first round of weights will compose of 4 different exercises (Jumping lunges, goblet squat, high-knees, and box jumps or step-ups). You will do each exercise for 30 seconds, and then take a 15 second break after each for a total of 3 rounds.
Cardio Round 2…
For our second round of cardio we are going to get on the stairmaster to keep the intensity high for this workout. This is going to keep your heart rate high, resulting in burning more fat and calories. We will be on the stairmaster for 10 minutes, increasing the intensity every 2 minutes.
Wights Round 2…
The second round of weights will be compose of 4 different exercises again (burpees, med-ball slams, kettle bell swings, and push-ups). You will do each exercise for 30 seconds, and then take a 15 second break after each for a total of 3 rounds.
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.
Treadmill
– 8 to 10 minute warm up run
Weights round 1 – 30 seconds on, 15 second break
– jumping lunges x3
– goblet squat x3
– high-knees x3
– box jumps or step ups x3
Stairmaster – 10 minutes, increasing the intensity every 2 minutes
Weights round 2 – 30 seconds on, 15 second break
– Burpees x3
– Med Ball slams x3
– Kettlebell swings x3
– push-ups x3
Stretch it out!
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).
