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Fitness

A Simple Anywhere Anytime HIIT Workout

The best thing about doing a workout like this is it’s up to you how challenging you want to make it.

Joel Freeman

Written by Joel Freeman Last updated on May 14, 2018

When it comes to well, anything these days, people are always looking to get the biggest and quickest “bang for their buck.” Workout-shopping is no exception. The more calories in a shorter amount of time, the better. Luckily, thanks to all of that “science stuff” we now know how to really zone in on the most effective workout in a relatively short amount of time.

When it comes to well, anything these days, people are always looking to get the biggest and quickest “bang for their buck.” Workout-shopping is no exception. The more calories in a shorter amount of time, the better. Luckily, thanks to all of that “science stuff” we now know how to really zone in on the most effective workout in a relatively short amount of time.

How can we do this? Two words: Lift – HIIT. By lifting heavier dumbbell weights first, we target muscle growth, then smoking the calories with High Intensity Interval Training (HIIT) to finish. It’s fast, effective and you’ll be burning more calories long after your workout.

Full Body Xpress Workout

Lift – 10 reps each exercise, repeat each set twice with 30 seconds rest in between.

Set 1

A: Chest Press
B: Triceps Push-Up
Rest – 60 seconds

Set 2

C: Shoulder Press
D: Row
Rest – 60 seconds

Set 3

E: Front Loaded Squat
F: Biceps Curl

HIIT

Repeat all three exercises 3 times through
G: High Knee Run – 60 seconds
Rest – 15 seconds
H: Squat Jacks – 45 seconds
Rest – 15 seconds
I: Lunge Jumps – 30 seconds
Rest – 30 seconds

The best thing about doing a workout like this is it’s up to you how challenging you want to make it. Heavier dumbbells will make it more challenging and you will continue to increase in strength as well!

If you’re looking to enjoy a full workout plan with this type of short and effective design, then check out my full training plan Liift4.

Joel Freeman

About Joel Freeman

A Beachbody Super Trainer, Joel’s career in the health and fitness industry spans over 15 years. From running day-to-day operations in gyms across the Country to directing Group X programming at Gold's GymSoCal and becoming an International Fitness Trainer - he's done it all.

But Joel's passion has always been teaching and showing others how to live healthy and fulfilling lives. As creator of Lifft4, the 8-week weight lifting and HIIT program and co-creator of Core De Force, the 30-day mixed martial arts-style training program, Joel hopes to motivate even more people to get fit and make healthier choices—all while enjoying the journey.

When he’s not working out, Joel enjoys spending time with his wife, 2 furry Bengals, golfing, and being a mentor in the Big Brothers Big Sisters program. You can learn more about Joel here.

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