Weekly HIIT and Strength Workouts
The Weekly Workouts include a mix of upper, lower, and total body workouts, with a dedicated rest/ active rest day
Level: Advanced
Week of Jun 15, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Diamond push-ups
- 12 Pull-ups
- 10 High knees
- 12 Dead bugs
- 12 Planche push-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Single-leg squats
- 20 Lunges
- 25 Clean and press
- 20 Lateral bounds
- 20 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Thrusters
- 30 Devil press
- 40 Box jumps
- 30 Leg raises
- 30 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: EMOM - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Overhead press
- 10 Medicine ball slams
- 12 Push-ups
- 10 Jumping jacks
- 10 Heavy Kettlebell Swings
Cool-down: 5 minutes stretching
Friday - Cardio
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Lateral bounds
- 15 Box jumps
- 15 Bear crawls
- 15 Turkish get-ups
- 20 Leg raises
Cool-down: 5 minutes stretching
Saturday - Functional
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Jump rope
- 20 Squat to press
- 20 Rope climbs
- 15 Cossack squats
- 12 Diamond push-ups
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: AMRAP - 18 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Yoga flow
- 12 Light stretching
- 20 Walking
- 20 Foam rolling
Cool-down: 5 minutes stretching