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Running short on time? No problem! Here’s a quick 14min total body HIIT workout. We recommend a 5-10 minute brisk walk or cardio or choice as a warm up and 5-10 minute walk with some stretching to cool down after the workout.

For each HIIT circuit you will perform each exercise for 20 seconds, rest for 10 seconds between each exercise and recover for 30 seconds between rounds.

Set your timer and GO…

7 MINUTES – 3 rounds
Sumo Squat Hold + Bicep Curl (20 seconds)
Rest (10 seconds)
Standing Opposite Knee to Elbow (20 seconds)
Rest (10 seconds)
Alternating Snatches (20 seconds)
Rest (10 seconds)
Alternating Punches (20 seconds)
Recover (30 seconds)

7 MINUTES- 3 rounds
Sit Ups (20 seconds)
Rest (10 seconds)
Plank to Opposite Toe Touch (20 seconds)
Rest (10 seconds)
KB or DB Swings (20 seconds)
Rest (10 seconds)
Alternating Hook Punches (20 seconds)
Recover (30 seconds)

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!