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 23, 2025
Check out these workout videos to get an idea about the movements.
Check out previous weeks' workouts
Monday - Upper body
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Push-ups
- 40 Dips
- 30 Butt kickers
- 40 Dead bugs
- 40 Muscle-ups
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: AMRAP - 20 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Bulgarian split squats
- 20 Lunges
- 12 Man makers
- 20 Sprint intervals
- 12 Dragon squats
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: RFT - 7 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Burpees
- 25 Clean and press
- 20 Lateral bounds
- 20 Hollow holds
- 20 Bar muscle-ups
Cool-down: 5 minutes stretching
Thursday - Strength
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 25 Kettlebell swings
- 20 Wall balls
- 20 Ring rows
- 20 Jumping jacks
- 20 Heavy Kettlebell Swings
Cool-down: 5 minutes stretching
Friday - Cardio
Format: EMOM - 10 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Sprint intervals
- 8 Step-ups
- 12 Squat to press
- 12 Man makers
- 8 Bicycle crunches
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 4 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 40 Wide-grip pull-ups
- 40 Box jumps
- 40 Farmer's walk
- 30 Rope climbs
- 40 Jump squats
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: Tabata - 6 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 30 Yoga flow
- 40 Light stretching
- 30 Walking
- 30 Foam rolling
Cool-down: 5 minutes stretching