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! 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! 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! 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

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! 5, 10, 15…..

5, 10, 15

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

First round: 5 reps.  Second round: 10 reps.  Third round: 15 reps.

Burpees

Hip Lifts

Bicycles (1-1)

Plank Jacks

Fast Alt. Reverse Lunges (1-1)

Reverse Crunch

Tricep Dips

Pushups

Squats

Wholey Fit Daily HIIT! 10, 20, 30, 40, 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 Jumping Jacks

10 Alt Lateral Lunges (1-2)

 

Rest for 30 Seconds

20 Pushups

20 Jumping Jacks

20 Alt Lateral Lunges (1-2)

 

Rest for 30 Seconds

30 Pushups

30 Jumping Jacks

30 Alt Lateral Lunges (1-2)

 

Rest for 30 Seconds

40 Pushups

40 Jumping Jacks

40 Alt Lateral Lunges (1-2)

 

Rest for 30 Seconds

50 Pushups

50 Jumping Jacks

50 Alt Lateral Lunges (1-2)