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: Beginner
Week of Jun 16, 2025
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:
- 8 Dips
- 5 Pike push-ups
- 8 Jumping jacks
- 8 Flutter kicks
Cool-down: 5 minutes stretching
Tuesday - Lower body
Format: EMOM - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 8 Jump squats
- 5 Air squats
- 5 Man makers
- 8 Jumping jacks
Cool-down: 5 minutes stretching
Wednesday - Full body
Format: AMRAP - 15 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Burpees
- 12 Clean and press
- 10 Jumping jacks
- 12 Flutter kicks
- 8 Sandbag Burpee Over (15 lbs Sandbag)
Cool-down: 5 minutes stretching
Thursday - Strength
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 12 Medicine ball slams
- 8 Squats
- 12 Wide-grip pull-ups
- 12 Lateral bounds
- 12 Sandbag Burpee Over (10 lbs Sandbag)
Cool-down: 5 minutes stretching
Friday - Cardio
Format: RFT - 3 Rounds
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 15 Butt kickers
- 10 Lateral bounds
- 10 Squat to press
- 10 Thrusters
- 10 V-ups
Cool-down: 5 minutes stretching
Saturday - Functional
Format: Tabata - 8 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 20 Thrusters
- 20 Lunges
- 20 Deadlifts
- 20 Wide-grip pull-ups
- 30 Lateral bounds
Cool-down: 5 minutes stretching
Sunday - Recovery
Format: AMRAP - 12 Minutes
Warm-up: 5 minutes dynamic stretching
Main Workout:
- 10 Yoga flow
- 10 Light stretching
- 8 Walking
- 12 Foam rolling
Cool-down: 5 minutes stretching