GET 35% OFF YOUR FIRST MONTH!

Limited time - use promo code: FALLSAVINGS at checkout

Advanced HIIT Challenge

Advanced HIIT Challenge

Subscribe Share
Advanced HIIT Challenge
  • HIIT Challenge: Watch First

  • Day 1: HIIT & Stretch

    This workout is full of goodness! Start off with a dynamic warm up, followed by a HIIT pyramid and finish with a static feel-good flexibility session. This advanced workout is timed so you can maximize each exercise 45 seconds on 15 seconds off:

    Pyramid 1-10, repeat 10-1
    Switch Lunge to 2 Presse...

  • Day 2: EMOM Cardio

    EMOM stands for every minute on the minute, a type of HIIT training. In this fun, sweat-dripping intermediate to advanced workout, you will maximize your cardiovascular endurance! We set a set number of repetitions for each minute and aim to complete those reps as the workout progresses.

    Equipm...

  • Day 3: Core, Mobility and HIIT Cardio

    This is a Dynamic workout - targeting the core, mobility or range of motion and heart health. These compound movements are sure to leave you sweaty!

    Circuit 1:
    Reverse Lunge to Knee Press
    (Advanced add agility)
    Power 30 Plank Shoulder Taps

    Circuit 2:
    Tabletop to Low Ab Lift
    (Advanced add pistol...

  • Day 4: Moderate Cardio

    Perform 20, 30 or 40 minutes of moderate cardio. Moderate Steady-state cardio like jogging, swimming, dancing, or steady state cardio routines like barre, are just as important as the HIIT training. Use any of our barre cardio or kickboxing cardio workouts listed in the Cardio Library below - OR ...

  • Day 4: Athletic Stretch

    This is the perfect post-cardio stretch session. Grab a hand towel and move through 8 different athletic stretches. Make sure you come into this stretch series with warm muscles.

  • Day 5: Functional HIIT

    With each set we increase performance (we make it harder). Why? In order to strengthen any muscle you have to load it—that means that you have to work it beyond the point of its previous condition. We do this in a healthy, functional way that mimics sport movement patterns. This workout is sure t...

  • Day 6: Outdoor Exercise

    Outdoor exercise is so beneficial! The outdoor elements - hills, sunshine, wind resistance - cannot be replicated indoors. Research shows people exert themselves more outdoors + you get the sunshine vitamin, also known as vitamin D.

  • Day 7: Rest Day

    Rest days are equally as important as "work" days! Think of your rest day as a leisure or active recovery day, not a sedentary-do-no-activity day. Rest helps muscles recover and reduces micro trauma in muscles. In general some movement also reduces soreness, increases blood flow and reduces some ...

  • Day 8: HIIT & Stretch

    This workout is full of goodness! Start off with a dynamic warm up, followed by a HIIT pyramid and finish with a static feel-good flexibility session. This advanced workout is timed so you can maximize each exercise 45 seconds on 15 seconds off:

    Pyramid 1-10, repeat 10-1
    Switch Lunge to 2 Presse...

  • Day 9: HIIT & Sweaty

    Hot and sweaty HIIT! This pyramid workout challenges your agility, it challenges your cardiovascular endurance. It strengthens your heart + gives you a mental release! Grab 3 cups (turned upside down) or 3 cones...these will keep you honest through this 29-minute ALL cardio workout...that way you...

  • Day 10: Fierce Core & Stretch (No Impact)

    This Duo circuit workout is ALL core + mobility. We do two core exercises followed by mobility and stretching. Not only does this workout feel good, but we introduce unique core exercises to work all aspects of the core.

    Circuit 1:
    Elbow Plank to Inverted V
    Hyperextension with Twist

    Circuit 2:...

  • Day 11: Moderate Cardio

    Perform 20, 30 or 40 minutes of moderate cardio. Moderate Steady-state cardio like jogging, swimming, dancing, or steady state cardio routines like barre, are just as important as the HIIT training. Use any of our barre cardio or kickboxing cardio workouts listed in the Cardio Library below - OR ...

  • Day 11: Athletic Stretch

    This is the perfect post-cardio stretch session. Grab a hand towel and move through 8 different athletic stretches. Make sure you come into this stretch series with warm muscles.

  • Day 12: Cross Training

    8 full body exercises - with the option to add 4 running intervals. This workout is sure to rev the heart rate (with or without the running option)! We use functional movement patterns in different planes of motion to create healthy muscles. Equipment needed: resistance loop and mat.

  • Day 13: Yoga HIIT

    Two minutes of yoga flow mixed with one minute cardio based movement.

  • Day 14: Rest Day

    Rest days are equally as important as "work" days! Think of your rest day as a leisure or active recovery day, not a sedentary-do-no-activity day. Rest helps muscles recover and reduces micro trauma in muscles. In general some movement also reduces soreness, increases blood flow and reduces some ...

  • Advanced HIIT Challenge Calendar

    78.5 KB