HIIT Workout B, Phase 3

High-intensity interval training (HIIT), also called high-intensity intermittent exercise (HIIE) or sprint interval training (SIT), is an enhanced form of interval training, an exercise strategy alternating periods of short intense anaerobic exercise with less-intense recovery periods. HIIT is a form of cardiovascular exercise. Usual HIIT sessions may vary from 4–30 minutes. These short, intense workouts provide improved athletic capacity and condition, improved glucose metabolism, and improved fat burning.

HIIT Workout B, Phase 3

  • Jump-Rope (warm-up) – 7 sets – 30 seconds – 15 seconds rest
  • Jumping Jacks (warm-up) – 7 sets – 20 seconds – 15 seconds rest
  • Band Sprint – 3 sets – 20 seconds – 20 seconds rest
  • Calf Jump – 3 sets – 20 seconds – 20 seconds rest
  • Kettlebell Swing – 3 sets – 2 seconds – 20 seconds rest
  • Kettlebell Clean and Jerk – 3 sets – 20 seconds – 20 seconds rest
  • Medicine Ball Underhand Throw – 3 sets – 20 seconds – 20 seconds rest
  • Kettlebell Snatch – 3 sets – 20 seconds – 20 seconds rest
  • Kettlebell Swing – 3 sets – 20 seconds – 20 seconds rest
  • Kettlebell Clean and Jerk – 3 sets – 20 seconds – 20 seconds rest
  • Band Woodchopper – 3 sets – 20 seconds – 20 seconds rest

Medicine-Ball Underhand Throw:

  • This exercise is performed exactly the same as the overhand throw, only at the start position, cradle the medicine ball with both hands in front of your groin. Stand in a shoulder-width stance with soft knees and elbows bent, holding a medicine ball in both hands at your groin. Bend your knees slightly and explode upward, launching the ball into the air and letting your feet leave the ground. Let the ball bounce once to save your wrist, then catch it and rese the repeat.

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