Finishing HIIT

Post Lift Cardio-Resistance Circuit

This week’s High Intensity Interval Training routine consists three exercises using resistance. I chose a lighter kettlebell (10 pounds), so I could move more quickly through the movements to focus on getting in a cardiovascular workout. This is a killer finishing circuit to add to the end of your workout! Burn, baby, burn!

Finishing HIIT - Post Lift Cardio-Resistance Circuit

Step 1 – Lateral Lunge to Upright Row

First, holding on to a kettlebell, step to the right side and perform a lateral lunge. As you stand up from the side lunge to the start position, perform an upright row with the right arm. Perform this exercise 8 times and then repeat on the left side.

Finishing HIIT - Post Lift Cardio-Resistance Circuit

Step 2 – Moving Jump Squats

Next, starting in a wide stance holding the kettlebell, jump squat in an explosive forward motion. Complete 10 hops.

Finishing HIIT - Post Lift Cardio-Resistance Circuit

Step 3 – Weighted Sit-Ups

Lastly, position yourself on the floor on your rear with your upper body and legs elevated off the ground. Holding the kettlebell right above your midsection, stretch out flat and then crunch your legs and upper body back together to the start position for 15 reps!

Repeat all three 3 exercises for 4 total rounds as quick as you can, minimizing rest!

Jessica James is a IFBB Bikini Pro and 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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