14 Minute Fire HIIT Workout

For all levels, repeat the set four times. Rest for one minute after each set. Sprint Plank Jumping Jack Plank Rotation Squat Burpee Push-Up Seal Jack Plank Punch Squat Jump Alternating Leg Lift Burpee 1-2 Push Star In-and-Out Abs Squat Pedal

40 Minute Advanced HIIT Workout

Do Set 1 one time. Do Sets 2-4 three times each. Rest for one mnute after each set. X-Jack 1-2 Push Star Reach Sqi-Squat Tiger Push-Up Crab Touch In-and-Out Abs Jumping Jack Mountain Climber Mogul Jump Lateral Lunge Squat Jump Squat Hold Pedal Push-Up Tricep Dip V-Up Russian Twist