HIITAthletic Conditioning
A 35-minute advanced conditioning session for women that blends loaded strength with metabolic work. Barbell lateral step-ups build single-leg drive, ski-erg squat pulls train the full posterior chain under fatigue, suspension hip raises hold the core for 45 seconds at a time, and barbell jump squats close it out.
Athletic Conditioning at a glance
- Level
- Advanced
- Duration
- 35 minutes
- Exercises
- 4
- Estimated burn
- ~390 kcal
- Equipment
- Barbell and plates
- Muscles worked
- Quads, Glutes, Core
- Category
- HIIT
- Made for
- Women
- Price
- Free
4 exercises in Athletic Conditioning
- 1Barbell Bench Lateral Step-up4 × 10
- 2Ski Ergometer Cross Country Ski Squat pull half circles4 × 12
- 3Suspension Trainer with Grips Hanging Straight Leg Hip Raise4 × 45s
- 3 × 40s
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Athletic Conditioning
Treat the step-up as the strength lift and the rest as conditioning. Keep rest to 60 seconds so the heart rate stays elevated, but drop the load on the jump squats before you drop your technique — a fatigued jump squat is where knees and backs get hurt.
Athletic Conditioning — questions
How long does Athletic Conditioning take?
About 35 minutes from the first set to the last. The session contains 4 exercises and burns roughly 390 kcal for an average trainee.
What equipment do you need for Athletic Conditioning?
Barbell and plates. The session is built around Barbell Bench Lateral Step-up, Ski Ergometer Cross Country Ski Squat pull half circles, Suspension Trainer with Grips Hanging Straight Leg Hip Raise and more, and every exercise comes with a demo video in the GymiaFit app.
Is Athletic Conditioning suitable for beginners?
Athletic Conditioning is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Athletic Conditioning work?
Quads, Glutes, Core. 4 exercises, starting with Barbell Bench Lateral Step-up, Ski Ergometer Cross Country Ski Squat pull half circles, Suspension Trainer with Grips Hanging Straight Leg Hip Raise.
Is Athletic Conditioning free?
Yes. Athletic Conditioning is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
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One tap puts every set, rep and rest timer of Athletic Conditioning into the GymiaFit app — free, no account tricks, no paywall.
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