This HIIT workout uses compound exercises - recruiting multiple muscle groups in one exercise - for a higher metabolic demand. This High Intensity Interval Training format is for all levels. You choose how many reps you can do in 45 seconds, followed by a 15 second recovery, completing 12 exercises in all. Equipment needed: two sets of weights and a resistance loop.

Circuit 1:
Arnold Press with Core Stabilization
Functional PFC
2 Presses to 2 Triceps
Functional Burpee

Circuit 2:
1 Leg Glute Squat with Core Stabilization
Reverse Lunge
Lawnmower
Triceps Dips

Circuit 3:
Prone Glutes
Dead Bug
TA Core Mobility
Trunk Rotations