Wholey Fit Daily HIIT! AMRAP & Tabata!

AMRAP & Tabata!!!!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

15 MIN AMRAP

50 Jumping Jacks

40 Alternating Reverse Lunges 1-2

30 High Knees 1-1

20 Squats

10 Push-ups

5   Burpees

Tabata Core

Bicycles (bicycles for 20 sec hold for 10 sec for 8 sets)

Wholey Fit Daily HIIT! Perfect 10!

Perfect 10!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

Complete 10 Rounds for Time!

10 Burpees

10 Hip Lifts

10 Bicycles (1-1)

10 Plank Jacks

10 Plyo Lunges (1-2)

10 Reverse Crunch

10 Knee Taps (alternate lead arms)

10 Tricep Pushups

10 Mountain Climbers (1-1)

10 Pulsing Squats

Wholey Fit Daily HIIT! 10 to 50!

10 20 30 40 50…..

Do one time – if you have more energy add more sets increasing by 10 reps each set.

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

10 Pushups

10 Burpees

10 Prisoner Squats

Rest for 30 Seconds

20 Pushups

20 Burpees

20 Prisoner Squats

Rest for 30 Seconds

30 Pushups

30 Burpees

30 Prisoner Squats

Rest for 30 Seconds

40 Pushups

40 Burpees

40 Prisoner Squats

Rest for 30 Seconds

50 Pushups

50 Burpees

50 Prisoner Squats

Wholey Fit Daily HIIT! Circuit & EMOM Fun!

Circuit & EMOM Fun!!!!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

Complete 3 Rounds  

30 Alt reverse lunge (1-1)
30 Side plank dips (per side)
30 Bicycles (1-1)
10 Burpees with a pushup

EMOM 8 MIN (every minute on the minute)

15 Mountain climbers (1-1)
15 Jumping jacks

Wholey Fit Daily HIIT! AMRAP & EMOM

AMRAP & EMOM 

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done. 

10 MIN AMRAP (as many rounds as possible) 

20 Squats 

20 Plie Squats 

20 Pushups 

20 Bicycles (1-2) 

20 High Knees (1-2) 

20 Alternating Side Lunges (1-2) 

EMOM 6 Mins (every minute on the minute) 

8 Alternating Reverse Lunges (1-2) 

4 Burpees 

Wholey Fit Daily HIIT! 10 Minutes Of Fun!

10 Minute Circuits

Warm up for 5-10 minutes before you start.  Cool down and stretch for 10 minutes after you’re done.

Circuit 1:  Repeat for 10 minutes – rest when needed.

20 Basic Squats

20 Mountain Climbers (1-1)

20 Alternating Reverse Lunges

10 Burpees

Circuit 2:  Repeat for 10 minutes – rest when needed.

10 Lateral Lunges (1-1)

20 V-Jump to Tuck Jump (the set counts as 1 rep)

20 Plie Squat

20 High Knees (1-1)

Wholey Fit Daily HIIT! Tabata!!

Tabata!

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done. 

Do a Tabata set for each exercise.  Rest for a couple of minutes in between exercises.

Tabata 1.  Pushups
Tabata 2.  Squats
Tabata 3.  Burpees with a pushup

Wholey Fit Daily HIIT! Ladder 10-1!

Ladder! 

Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done. 

Ladder 10-1 

Tricep Push Ups 

Burpees 

Reverse Lunge (1-1) 

Frog Jumps 

Pike Pushups 

Wholey Fit Daily HIIT! Fiver!

Fiver!

 Warm-up for 5-10 minutes before you start and cool down and stretch for 5-10 minutes when you’re done.

Increase Reps by 5 for 5 Rounds (Rest for about 1 minute between rounds)

5 Prone Tuck Jumps

5 Stationary Lunges (left then right)

5 Burpees

5 Dead Bugs