• Erik Delarosa

HIIT workout of the week

HIIT is the type of cardio that I believe in and its the majority of what I do from a cardio perspective.

HIIT, or high-intensity interval training, is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. This type of training gets and keeps your heart rate up and burns more fat in less time.

HIIT can be anything that you want it to be. What I do is work on lagging body parts usually when I perform HIIT training. Today I wanted to outline what I did so you can get some ideas on things that you could incorporate into your HIIT training. I also uploaded a video so you can get a visual on how its done.


Warmed up on the old school stair stepper for 9 minutes. I bend over, push down with my heels and it works your lower glutes.

I use a HIIT timer called seconds on my phone and it will beep and give you a warning that your round is about to start and also give you a three second warning when its almost over.

18 rounds of the following for HIIT at 30 seconds work and 1 minute of active rest. Walking jog, planks, etc.

Round 1: Bench jump offs (goal is to jump off as high as you can)

Round 2: Burpee to pull ups

Round 3: Wood chops with medicine ball to the right

Round 4: Wood chops with medicine ball to the left

Round 5: Plank on medicine ball with knee touches

Round 6: Step up with medicine ball, keep high and touch your knee to the ball at the top - Left Round 7: Step up with medicine ball, keep high and touch your knee to the ball at the top - Right Round 8: Toe Taps (fast as possible)

Round 9: V-ups with TRX

Round 10: Lunges (can use weight)

Round 11: Rope slams with a squat

Round 12: Push ups elevated with knee touch

Round 13: Super mans

Round 14: Bench jump ups

Round 15: TRX jane fonda w/knee up right side

Round 16: TRX jane fonda w/knee up left side

Round 17: Wall balls

Round 18: Medicine ball slams

Cool down for 5 minutes on the stepper or walk on an incline on the treadmill or ride the bike. Then stretch!

#HIIT #Cardio #Workoutideas


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