A Killer 60-Minute HIIT Workout You Can Do In A Gym

If you belong to a gym with basic equipment and are willing to push yourself, give this heart pumping HIIT workout a try. It’s developed for people looking to burn a large amount of calories to burn fat and strength muscles. This workout incorporates cardio machines like the treadmill and rower alongside with dumbbells and body weight exercises. These exerciser are done quickly to keep your heart rate elevated and keep you gasping for air.

If melting fat and building lean muscle is your goal, keep in mind that in order for this work out to take full effect you most give maximum effort. You will be short of breath, tired and weak but this is the zone you must find and live in. If your working out by your self it’s easy to find your self checking email, text message and searching for music.  As Nick Saban would say  discipline is doing the right thing, at the right time the way it’s supposed to be done.  Ss stay focused on that and get the most out of the time your investing in your body.

If you’re new to working out or are far behind the ball, just find a way to finish the exercise and give it your best effort. It may take 2-3 months before you see any results but they will come if you keep coming back.

Section One is a super set of deadlifts and box jumps. If you can’t find a box or don’t have one, do burpees instead. No rest in between deadlifts and box jumps. 30 second rest in between sets.

1. Deadlift – 6 Reps 5 Sets

2. Box Jump or Burpees – 8 Reps 5 Sets


3. Rowing Machine – 10 Minutes 3- 30 second sprints

Section Two: Move quickly to the row machine. Once your buckled in give yourself a minute break before you start rowing. Find a good pace and rhythm and keep your heart rate up. Every 3 minutes do a 30 second sprint. All out push as fast as you can go.


Section Three has 3 exercises performed one after another with no rest. Start with 7 reps for each exercise, once complete drop down to 6 reps, so on and so forth. Once you hit 1 go back up and stop at 7 reps. Give yourself a breather going down and back up a 5 reps.

7-1-7 Rep Scheme Lighter weight

4. Lunge Rear Foot Evaluated

5. Curls

6. Dumbbell Shoulder Press


7. Treadmill – 10 Minutes 3- 30 second Sprints

Start the treadmill at 5.5 mph and a 2 degree incline at bare minimum.  Get 3 – 30 second sprints on your run. Once finished take a minute walk in for rest.


Section Four has 4 exercises performed one after another with again no rest.  Breath and power through this part of the workout, it’s almost over. 5 Sets of 6 Reps

8. Pushups – 6 Reps 5 Sets

9. Squats – 6 Reps 5 Sets
10. Squat row – 6 Reps 5 Sets
11. Russian Twist – 6 Reps 5 Sets

Best Lower Chest Workout Routine – Follow The Fiber

Push Ups

30

Bench Press

15, 15


Dip Plus

6, 6, 6


Decline DB Press

8, 8, 8

Jack Hammer Push Down

12, 12, 12


Kneeing Cable Cross

10, 10, 10

Incline Barbell Twisting Push-Up

12, 12, 12


Decline Cable Press

6, 6, 6

Full Back muscle Building Routine

Barbell Row

6
6
6

Dead Lift

10
10
10

Shrugs

10
10
10
Super sets 1 minute rest

Single Arm Cable Row

12
12
12

Cable Side Shrug Turns

6
6
6
6

Pull ups

(Close Grip, Wide, Curl Up, Neutral)

5
5
5
5
Super sets 1 minute rest

Reverse Hyper Extensions

(Inverse Pull Down, Row)

10
10
10

Planks

(Front, Side & Side)

60 secs each side
60 secs each side
60 secs each side
Super sets 1 minute rest

Incline bench Y raises

10
10
10

W DB Raise

10
10
10
Super sets 1 minute rest

Big Bulging Shoulders Workout

Standing Press

10, 10, 10, 10

DB Lateral Raise

12, 12, 12

Rest 1 minute


DB Military Press

10, 10, 10, 10

Incline Bench Reverse Fly

8, 8, 8

Rest 2 minutes


Two-Arm Cable Cross Raise

12, 12, 12

Barbell High Pull

10, 10, 10

Rest: 3-2 minutes (challenger yourself to a low rest time)

Better Than Steroids Diet Plan

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Crazy Tricep Get That Horseshoe Tricep Muscle Quick!

Skull Crushers

15, 12, 10

Increase weight with each set


Cable Overhead Extension

12, 12, 12

Increase weight with each set


Caption Chair Dips

10, 10, 10


Reverse Grip Cable Extensions

15, 12, 10


Lying Pronate Dumbell Extensions

15, 15, 15


2 Arm Standing Dumbell Kickbacks

10, 10, 10


Seated Machine Hammer Tricep

15, 12, 10

 

Tri Harder

Dips

10, 10, 10, 10, 10

Pull Ups

8, 8, 8, 8, 8


Tri Push Ups

12, 12, 12, 12, 12

Close Grip Press

8, 8, 8, 8, 8, 8


DB Squat

Overhead Rope Press

12, 12, 12, 12, 12


Cable One Arm Extensions

10, 10, 10, 10, 10

Push Ups

15, 15, 15, 15, 15

TRX Skull Crushers

5, 5, 5, 5, 5

 

Back Burner

Row Machine

15 minutes +3500 M

Rest: 2 minutes increase weights each set


TRX Row

Weighted Hyperextensions

8, 8, 8, 8, 8, 8

Rest 1 minute


Pull Ups

Military Press

6, 6, 6, 6, 6, 6

Rest 2 minutes


DB Bentover Row

50, 50, 50

Up Right Row

6, 6, 6, 6, 6, 6

Rest: 3-2 minutes (challenger yourself to a low rest time)

Chest Day !!!

Incline Barbell Bench Press

3, 3, 3, 3, 3

Rest: 1 minute


Flat Barbell Bench Press

20, 15, 10, 5, 5

Flat Db Flyes

12, 12, 12, 12

Rest:  1-2 minutes


Hammer Strength Incline Bench Press

20, 15, 10, 5


Triset:

Decline Bench Press

20, 15, 10, 5, 5

Decline DB Flyes

12, 12, 12, 12

Flat Barbell Pullovers

20, 15, 10, 5, 5

Rest 2 minutes increase weight each set


Lower Back Extensions

40, 40, 40

Push Ups

15, 15, 15, 15

Rest 1 minute

Advanced Shoulders Workout

Seated DB Military Press

20, 20, 20, 20, 20

Rest: 2 minutes increase weights each set


Triset:

Arnold Press

DB Lateral Raises

Cable Lateral Raises

15, 15, 15, 15

Rest 2 minutes


Triset:

Lying Side Laterals

Rear Delt DB Flyes

Cable Face Pulls

15, 15, 15, 15

Rest 2 minutes


Back Extensions

50, 50, 50

Knee Ups

20, 20, 20, 20

Rest 1 minute