60 Minute HIIT Workout

I finally did it! A couple weeks ago, I hit the BUY button and started studying for my AFAA Certification. I’m really excited to be working on my #2 goal for 2016! I’ve already received two offers from local places to teach once I’m certified. If that doesn’t give me motivation, I don’t know what will!  I’m also planning to get my personal trainer certification after my AFAA which will put me one step closer to my goal of coaching under the Powered By BLING brand. 

In addition to doing body pump two days a week, I also do some HIIT training once a week with a local private group. I love the fast pace of HIIT and the compound movements. The intensity of the workout is a great way to get in some cross training for triathlon and improve strength. I’ve taken some of my favorite movements from HIIT and Body Pump and put them together in this 60 Minute HIIT Workout. I keep this workout on the whiteboard in Testosterone Zone with a goal to increase the amount of weight for each movement over time.  

 

60 min HIIT

Overhead Tricep Press with Weight Plate – Using a weight plate to add resistance to this movement, stand in a forward lunge position with your arms extended over your head. Palms should be facing inward with arms beside the ear. To engage the muscle, bend at the elbows and extend back to starting position. If you don’t have access to a weight plate, you can use a dumbbell or even a barbell either without weight plates or with a low weight. For an example of this movement, watch this video.

Kettlebell Swing – This movement can be done with a dumbbell if you don’t have a kettlebell. Get into squatting stance with your feet slightly wider than shoulder width. Holding the kettlebell straight in front of you, begin swing by squatting as the kettlebell falls between and toward the back of your open legs. Then, as you return to standing position, swing the kettlebell to a straight overhead position keeping arms in a locked position. For a demonstration, watch this video.

 
Cable Row – This can be done with a resistance band. Simply wrap the band around something stationary. Stand far enough back that when your arms are extended, the band is somewhat tight. To make this a more advanced move, perform a squat then as you return to a standing position, pull your arms in along your sides pinching your shoulder blades together. For a demonstration, watch this video.

Clean and Jerk – This is a complex movement. If you don’t have experience doing Clean and Press or Clean and Jerk movements, make sure to watch this Les Mills video for proper form and technique. Safety first!

If you’re like me, music can really make a difference in your workouts. These are some of my favorite tracks from Bodypump 96 and 97 that I keep as a playlist for my own HIIT workouts. 

 What are your favorite HIIT workout exercises? 

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Disclaimer: 

Cassandra Burke is a Forensic Scientist by day, and a Group Fitness Instructor, Swim Team Coordinator and Travel Agent by night. A Breast Cancer Survivor since 2010, she writes about her journey as well as her struggles – training for triathlons and races, struggling to get back her health, and balancing family life all while building her brand and finding her purpose after cancer. Subscribe to Cassandra’s newsletter for updates and follow @poweredbybling on social media! For endurance sport race travel and custom family vacation travel, visit her at pbbtravel.com.

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