HIIT workouts
Short, hard, interval-based sessions built around work-to-rest ratios rather than a fixed rep count. Each plan gives you the interval structure, the exercise order and the rest between rounds — the parts a HIIT video leaves out.
Abs Burn
advancedA 20-minute advanced core session for women built around suspension-trainer work.
Athletic Conditioning
advancedA 35-minute advanced conditioning session for women that blends loaded strength with metabolic work.
Full Body — Conditioning
advancedA 45-minute advanced conditioning session for men that mixes machine, bodyweight and dumbbell work.
Full Body Burn
advancedA 35-minute advanced full-body burner for women. Barbell jump squats train explosive leg power, air-bike intervals…
HIIT Burn
advancedA 30-minute advanced HIIT session for men, all intervals. High knees against a wall run five sets of 40 seconds,…
HIIT Burn
advancedA 25-minute advanced HIIT session for women on gym machines. Air-bike sprints at five sets of 30 seconds set the tone,…
Hybrid Strength Cardio
intermediateA 40-minute hybrid session for men that alternates conditioning with strength.
Lower Body Burn
intermediateA 40-minute lower-body session for women that blends machine cardio with strength.
Tabata Lower Body
advancedA 20-minute Tabata session for women: barbell jump squats, air-bike sprints and running, each in 20-second blocks.
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Or see every free workout in the library, look up a movement in the exercise library, or read training guides on the blog.