7 Day Ultimate HIIT Workout for the Gym

FOLLOW THIS AWESOME 7 DAY GYM HIIT ROUTINE TO GET IN SHAPE FAST!

In each round perform each exercise one after the other with no rest between exercises. Only rest for 30 seconds between sets. The aim is to keep your heart rate high throughout each workout.

DAY 1: MONDAY

ROUND 1
Set 4
BOX JUMPS
15
REPS
Set 4
2 HANDED KETTLE BELL SWINGS
15
REPS
Set 4
SQUAT JUMPS
15
REPS
ROUND 2
Set 4
WALKING LUNGES WITH DUMBBELLS
15
REPS
Set 4
BURPEES
15
REPS
Set 4
STAR JUMPS
15
REPS

 

DAY 2: TUESDAY

ROUND 1
Set 4
RUSSIAN LUNGES WITH DUMBBELLS
20
REPS
Set 4
SHADOW BOXING WITH DUMBBELLS (LIGHT)
20
REPS
Set 4
JUMP SQUATS
20
REPS
ROUND 2
Set 4
PLANK HOLD
30 SECONDS
20
REPS
Set 4
PLANK JACKS
20
REPS
Set 4
PUSH UPS
20
REPS

 

DAY 3: WEDNESDAY

ROUND 1
Set 4
SHOULDER SIDE RAISES WITH DUMBBELLS
20
REPS
Set 4
BARBELL BENT OVER ROWS
20
REPS
Set 4
BICEP CURL WITH DUMBBELLS
20
REPS
ROUND 2
Set 4
PLIÉ SQUAT WITH DUMBBELLS
15
REPS
Set 4
LUNGES WITH DUMBBELLS
15
REPS
Set 4
BARBELL DEADLIFTS
15
REPS

 

DAY 3: THURSDAY

ROUND 1
Set 2
JOG
5
MINS
Set 2
SKIP
5
MINS
Set 2
RUN EFFORTS
TOTAL
5 MINS
 
30 SEC 90% EFFORT /
30 SEC RECOVERY JOG
ROUND 2
Set 4
STEP UPS WITH DUMBBELLS
15
REPS
Set 4
BURPEES
15
REPS
Set 4
RUSSIAN LUNGES WITH DUMBBELLS
15
REPS

 

DAY 3: FRIDAY

ROUND 1
Set 3
LEG PRESS SHOULDER WIDTH FEET
12
REPS
Set 3
LEG PRESS WIDE LEGS
12
REPS
Set 3
LEG PRESS NARROW LEGS
12
REPS
ROUND 2
Set 3
SUMO SQUAT (WIDE) WITH BARBELL
10
REPS
Set 3
PLIÉ SQUAT WITH DUMBBELLS
10
REPS
Set 3
NARROW SQUAT WITH BARBELL
10
REPS

 

DAY 3: SATURDAY

ROUND 1
Set 2
STATIC CYCLING EFFORTS
TOTAL
5 MINS
 
30 SEC 90% EFFORT /
30 SEC RECOVERY SPIN
Set 2
JOG
5
MINS
Set 2
SKIP
5
MINS
ROUND 2
Set 4
CLEAN AND PRESS WITH BARBELL
15
REPS
Set 4
SHADOW BOXING WITH DUMBBELLS
15
REPS
Set 4
PUSH UPS
15
REPS

 


 

Author: Claire Trojkovic
Author Bio: Claire is a personal trainer from Australia and one of the top Nutrition Souq editors. She’s a fitness and travel expert with a degree in Literature and a Certificate 4 in Fitness and Nutrition. Her particular interests are yoga, bodybuilding, diets, weight loss, herbal remedies and travel. She also manages and writes on her own blog and has written guest articles for various online fitness publications.