HIIT SESSION

THE HIIT SESSION – ENGINE BUILDER

Goal: Power + Endurance
Level: Intermediate to Advanced
Duration: 30–40 minutes

1. Main HIIT Circuit (4 rounds)

Work: 40 seconds
Rest: 20 seconds per station
Rest 90 seconds between rounds

• Assault bike or rower – max effort

• Dumbbell thrusters

• Burpees

• Alternating reverse lunges (add a jump for an extra challenge)

• Plank shoulder taps

Push hard through each station — control your breathing and maintain sharp form under fatigue.

2. Strength Finisher – EMOM (Every Minute On The Minute x 8 mins)

Alternate between:

• Odd minutes: 10 kettlebell swings + 10 push-ups

• Even minutes: 12 jump squats

Keep power output consistent. Every minute counts.