Tag Archives: cardio

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! Fun Challenge!

Challenge Yourself!!! 

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

Challenge Ladder (repeat as many times as you like) 

70 Pulsing Squats 

60 Mountain Climbers (1-2) 

50 Pulsing Glute Bridges  

40 Tricep Dips 

30 Speed Skaters (1-2) 

20 Side Lunges (1-2) 

1 min. Plank 

Wholey Fit Daily HIIT! Leg Day!

Leg Day! 

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

Complete 1-3 Rounds! 

1 minute Tire Runs 

50 Lunges (left then right) 

1 minute Tire Runs 

40 Lunges (left then right) 

1 minute Tire Runs 

30 Lunges (left then right) 

1 minute Mountain Climbers 

Wholey Fit Daily HIIT! AMRAP & EMOM!

AMRAP Madness!

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

6 Min AMRAP (as many rounds as possible)

 
24 Reverse Lunges (1-2) 
22 Dead Bugs (1-2)
20 Mountain Climbers (1-2)

7 Min EMOM 

8 Renegade Rows (each side)
8 Push Ups 
4 Squat Jumps 

8 MIN AMRAP 

15 Toe Touches
20 Bicycles 
25 Crunches 
30 Reverse crunches