HIIT It Fast

20 Minutes, AMRAP

HIIT It Fast - 20 Minutes, AMRAP
This week’s High Intensity Interval Training routine is a grueling 4-part session. There isn’t specific number of rounds you must complete; however, the goal is to get in as many rounds as possible (AMRAP) within 20 minutes.

For this program, we will get off the machines and get to work. You’re going to need a step and soft medicine ball. I used a 10lb medicine ball and a medium/tall step.

Step 1 – STEP-UPS

First, perform 8 step-ups on each side. Concentrate on not allowing the foot on the ground help to propel you up. Focus the work in the glute and hamstring of the working leg by pressing through the heel of the elevated foot. Control the movement on the way down.


Next, with feet slightly wider than shoulder width, lower into a squat holding the medicine ball. Then as you ascend up from the squat, toss the medicine ball straight up in the air. As the ball comes down, catch the ball and lower into your next squat. Repeat this explosive movement 8 times.


Get in a plank position with your hands positioned on the medicine ball. Tighten your core to avoid any arching of the back and drive your knees up to your chest one at a time in a climbing motion. Complete 8 on each side.


Now hold it, you’re not done with the plank yet! Jump jack your legs out and in while in this plank position. Complete 8 plank jacks.

Minimize your rest and start again. The goal is to see how many round you can complete in 20 minutes. Enjoy! :)

HIIT It Fast - 20 Minutes, AMRAP HIIT It Fast - 20 Minutes, AMRAP HIIT It Fast - 20 Minutes, AMRAP


Even though you want to keep up the pace during this program, make sure you are always focusing on good form and mind-muscle connection to ensure you are working the intended muscles. For example, your core and upper body are the focus with the plank jacks and mountain climbers. While your glutes and hamstrings are the focus on the high step, and hamstrings and shoulders are the target of the squat throws.

Jessica James is a IFBB Bikini Pro and Bodybuilding.com Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

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