Valentine’s Day Add- on HIIT Pyramid

Got a nice add-on HIIT workout that I will doing in my class today! All intervals are 30 seconds followed by 30 of rest. We will climb “up” the pyramid for a total of 4 exercises, which is 2 minutes, and then climb back down, taking one exercise off each time.  After each round, you “add-on” an additional 30 seconds of the the next workout. In between each pyramid, we will perform 2 sets of 40 second ab work.  Here is how the pyramid will look with the first set of exercises as an example:

1-rest                                          high knees- rest 30 sec

1-2-rest                                      high knees, speed jumping jacks-rest 30 sec

1-2-3-rest                                  high knees, speed jumping jacks, no push up burpees- rest 30 sec

1-2-3-4-rest                              high knees, speed jumping jacks, no push up burpees- skaters -rest 30 sec

1-2-3-rest                                 high knees, speed jumping jacks, no push up burpees -rest 30 sec

1-2-rest                                     high knees, speed jumping jacks-rest 30 sec

1-rest                                        high knees- rest 30 sec

2 -40 second sets of Russian Twists

5 minute cardio warm-up of your choice!

1st pyramid exercises:

  1. Speed Jumping jacks (as fast as you can!)
  2. High Knees
  3. No-push up burpees
  4. Skaters

Core- 2- 40 second sets of Russian Twists

Second pyramid

  1. Standing Mountain climbers
  2. Pop squats
  3. Glute Bridges
  4. Plank Shoulder taps (high plank position, bring one arm up to touch opposite shoulder, then continue to alternate)

Core: 2-40 second sets of crunches

Third Pyramid

  1. Football feet
  2. Vertical Jumps (bend knees, jump straight up in the air, land with bended knees, repeat)
  3. Push ups
  4. Ski Abs

Core 3: 2- 40 seconds of plank up-downs (transitioning from high plank to low plank)

Don’t forget to cool down and stretch when you are done!

 

I’ve linked some of the exercises to “how-to” YouTube videos. I’m not affiliated with those channels, but have found them in the past when I was unsure about how to do an exercise!

 

Let me know what you think!