High intensity cardio workout

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Program by: stephanfitness

Tags: hiit, hitt, cardio, cv, toning, plyometrics

I designed this program for anyone who wants to improve their cardio-vascular fitness. This program consists of 3 groups of 5 exercises. The exercises need to be executed consecutively without any rest. You can have a rest after completed a set.

Good luck and enjoy!

Exercise
Warmup
Exercise Bike Gym 5min Duration | 10 level
Main
kettlebell squats 1min Duration | 23 Reps | 10 Kg | 3 Sets
box jumps 1min Duration | 14 Reps | 0 level | 3 Sets
t-press 1min Duration | 12 Reps | 0 Kg | 3 Sets
situps 1min Duration | 17 Reps | 0 Kg | 3 Sets
squat thrusts 1min Duration | 16 Reps | 3 Sets
REST 1min Rest
deadlifts 1min Duration | 20 Reps | 20 Kg | 3 Sets
lunge jumps 1min Duration | 26 Reps | 0 Kg | 3 Sets
the plank extended arms 35sec Duration | Sets
leg raises 1min Duration | 17 Reps | 3 Sets
burpees 1min Duration | 6 Reps | 3 Sets
REST 1min Rest
kettlebell squat and shoulder press 1min Duration | 15 Reps | 10 Kg | 3 Sets
triceps bench dips 1min Duration | 15 Reps | 0 Kg | 3 Sets
seated bent flies 1min Duration | 10 Reps | 4 Kg | 3 Sets
bicycles 1min Duration | 18 Reps | 0 Kg | 3 Sets
spiderman press ups 1min Duration | 5 Reps | 3 Sets
Cool-down
kneeling quad stretch 15sec Duration
standing hamstring stretch 15sec Duration
shoulders and chest stretch 15sec Duration
upper back stretch 15sec Duration

Stay positive and motivated!