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 Jan 19, 2026
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: RFT - 6 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Dips
- 20 Handstand push-ups
- 25 Sprint intervals
- 25 Side plank
- 25 Muscle-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: RFT - 5 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Air squats
- 25 Bulgarian split squats
- 25 Man makers
- 25 Jumping jacks
- 25 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Turkish get-ups
- 20 Bear crawls
- 20 Mountain climbers
- 20 Plank
- 20 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Butt kickers
- 40 Heavy Kettlebell Swings
- 40 Pike push-ups
- 40 Overhead press
- 40 Kettlebell swings
Cool-down: 5 minutes stretching
Friday - Cardio
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Sprint intervals
- 20 Jump rope
- 12 Clean and press
- 20 Devil press
- 15 Dead bugs
Cool-down: 5 minutes stretching
Saturday - Functional
Format: RFT - 4 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 High knees
- 25 Clean and press
- 25 Overhead press
- 25 Rope climbs
- 20 Dips
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Yoga flow
- 30 Light stretching
- 30 Walking
- 30 Foam rolling
Cool-down: 5 minutes stretching