This is day five, six and seven of the 7 Day HIIT Workout.  


DAY FIVE:

STRENGTH TRAINING CIRCUIT TWO

As in previous posts, I always recommend starting with a stretching routine to warm up your muscles to help you avoid injury. 

Squat plus press (10)

Plank rows (12 each)

Weighted crunches (20)

Walking Lunges (12 each)

Oblique Twist Wood Chops with dumbbell  (10 each):  There are a few variations of this exercise – I do this exercise exactly how you would if you had a cable in your hands with a 20 pound dumbbell instead. (As in all of the strength training exercises, you would of course use appropriate weight for your fitness level.)

Curls (10 each)

Rest 30-60 seconds between exercise.  Repeat 4-5 circuits 


DAY SIX

HIGH INTENSITY TRAINING CIRCUIT ONE 

Day six of the 7 Day HIIT Workout is the same as Day One:

Do Bicycles and High Knees for 30 seconds each, then rest for 1 minute

Do Plank Jacks and Pulsing Squats for 30 seconds each, then rest for 1 minute

Do Lunge Hops and Mountain Climbers for 30 seconds each, then rest for 1 minute

Repeat for 4-5 circuits.


DAY SEVEN

CARDIO

The last day of the 7 Day HIIT Workout is the same as day three:

Do anyone of the following exercises for 20-30 minutes

Run / Jog

Swim

Bike

Walk

I have included a handy 7 Day High Intensity Interval Workout Infographic that summarizes the workout schedule.

7 Day High Intensity Interval Training Workout Infographic 

 

 

7 Day HIIT Workout For Maximum Fat Burning Results: Days 5-7

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