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HIIT Pyramid Workout

Here is a pyramid style workout pulled straight from one of our Empower 24/7 virtual classes. This was the HIIT portion of one of our Friday HIIT+Mobility classes. In this class, we kick off with a warm up, followed by a +/- 20min high intensity interval training (HIIT) workout. After we wrap up the HIIT portion, we cool it down and stretch it out with about 20-30 minutes of yoga/active mobility/stretching session. All of our classes are recorded, so if our members can’t make the live class, they always have the option to follow along on their own time via the posted recording!

This is a pyramid style workout that starts with only one movement and builds up by adding a new movement to each round until it hits the peak, which is 5 in this case. After the peak, you’ll start working your way down the otherside of the pyramid dropping one movement each round. 

You’ll perform each movement for 20 seconds and rest for 30 seconds between rounds:

 

  • Jumping Jacks – 20 seconds
  • Rest 30 seconds

  • Jumping Jacks – 20 seconds 
  • Burpees – 20 seconds 
  • Rest 30 seconds

  • Jumping Jacks – 20 seconds 
  • Burpees – 20 seconds 
  • Sit Ups  – 20 seconds 
  • Rest 30 sec rest 

  • Jumping Jacks – 20 seconds 
  • Burpees – 20 seconds 
  • Sit Ups – 20 seconds 
  • Lying Leg Raises – 20 seconds 
  • Rest 30 sec rest 

  • Jumping Jacks – 20 seconds 
  • Burpees – 20 seconds 
  • Sit Ups – 20 seconds 
  • Lying Leg Raises – 20 seconds 
  • V-Crunches – 20 seconds 
  • Rest 30 sec rest 

  • Jumping Jacks – 20 seconds 
  • Burpees – 20 seconds 
  • Sit Ups – 20 seconds 
  • Lying Leg Raises – 20 seconds 
  • Rest 30 sec rest 

  • Jumping Jacks – 20 seconds 
  • Burpees – 20 seconds 
  • Sit Ups – 20 seconds 
  • Rest 30 sec rest 

  • Jumping Jacks – 20 seconds 
  • Burpees – 20 seconds  
  • Rest 30 sec rest 

  • Jumping Jacks or Jump Rope – 20 seconds 
  • Done! 

Interested in more? Would you like video demonstrations for the listed exercises? How about weekly accountability? Our programs are delivered via the AB’s Fitness App that includes all of the above, access to our exclusive fitness community where you can ask us questions, share your progress and more! 

Check out all of our AB’s Fitness App Based programs here!

Save the photo below to take this workout with you!

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