Pyramid HIIT Workout (29 Minutes)
Warm Up – 4 Minutes
30 seconds Each:
Forward Fold L foot crossed in front of R
Forward Fold R foot crossed in front of L
Arm Swing Chest Stretch
Standing Toy Soldiers
Jumping Jacks
Steam Engine / Cross Crunches
Jump Rope
Jog in Place
Work Time: 15-30-45-30-15 with 15 Seconds Rest between each (So; Full 3 ½ minute pyramid of Exercise 1, then Exercise 2, then Exercise 3)
1st Set
High Knees
Burpee Push Ups
Bicycles
2nd Set
Jump Squats
Mountain Climbers
Superman Raise and Lower – either alternate or simultaneous
Cool Down – Hold each stretch for 20 seconds:
Quadricep Stretch L
Quadricep Stretch R
Inner Thigh Stretch (Side Lunge Hold) L
Inner Thigh Stretch (Side Lunge Hold) R
Kick Out Foot in Front, Flat Back L
Kick Out Foot in Front, Flat Back R
Figure 4 Stretch – L
Figure 4 Stretch – R
Arm Cross Across Chest – L
Arm Up & Overhead Tricep – L
Arm Cross Across Chest – R
Arm Up and Overhead Tricep – R