This post may contain affiliate links. Read the full disclosure here.

25-Minute UNLEASHED | HIIT Extreme

Welcome to my 25-minute workout “HIIT Extreme” from my UNLEASHED Workout Plan. Get your FREE 2-week UNLEASHED Advanced Level Workout Plan here!

“HIIT Extreme” is an endurance workout for your full body designed with 3:1 and 2:1 work:rest ratios to challenge your strength and stamina. We work our muscles stressing good form and range of motion. In this workout, and all of the UNLEASHED workouts you will be encouraged to rise to the challenge, master complex moves and max out your power.

In this blog you’ll find a summary of the workout with some tips and notes. But if you just can’t wait to get moving, then go ahead and dive right into the workout.

If you have time, take my 5-minute warm up before your workout and my 5-minute post workout stretch when you’re done.

Please subscribe to my YouTube channel. Having subscribers encourages YouTube to recommend my videos to others. Thanks!

Equipment

Water bottle
Gorilla Mat
Dumbbells – Light
Dumbbells – Heavy

Before You Begin

Following a warmup, this workout is is made up of two sets, each with 8 unique exercises which are repeated twice. With every move you’re encouraged to use good form and full range of motion while lifting as heavy as you can safely. The purpose of the workout is to test your stamina with high work to rest ratios. I used 10 lb (4.5 kg) weights.

Workout Video:

Workout Breakdown:

There are two sets of 8 exercises in this workout. Start with Set 1 and do each exercise for 30 seconds with 10 seconds rest. Then repeat Set 1 doing the exercises for 20 seconds with 10 seconds rest. Do the same with Set 2. Take an extra 10 seconds rest after each round of 8 exercises.

Exercises

Set 1

  1. Squat Jack
  2. 4 High Knees + 4 Butt Kickers
  3. Hop Scotch
  4. Front Kick
  5. 2 Row + Reverse Fly
  6. Side Lunge + Around the World
  7. 3 Seesaw Press + Front Lunge
  8. Squat & Chop

Set 2

  1. Hands-Off Burpee
  2. Bicycle
  3. Mountain Climber
  4. Spider Pushup + Side Reach
  5. 3 Russian Twist + Rainbow
  6. Leaning Camel + Front Raise
  7. Sit Up + Oblique Twist
  8. V-Sit Pass

Similar Posts