Boot Camp & Interval Training

Workouts for Cardiovascular Exercise and Sport Conditioning

Edward Massey • April 12, 2017
HIIT Speed and Power by Sarah Kusch
4.8
stars
,622ratings
1. HIIT Speed and Power
Thumbnail image for HIIT Speed and Power
Build strength by working your fast twitch muscle fibers with quick bursts of speed and plyometrics. With challenging moves like plyometric push-ups and power lunges, plan to get nice and sweaty. Sarah designed this HIIT workout with optimized interval blocks to enable your body to burn calories post-workout by entering into a state of EPOC (excess post-exercise oxygen consumption). Be sure to drink plenty of water during and post-workout.
2. Train and Transform: Cardio Workout 1
Thumbnail image for Cardio Workout 1
This cardio workout will quickly get your metabolism fired up and burning some serious calories. Working all muscle groups, this session will test your endurance, speed and strength. Be sure to complete the warm up and cool down to avoid injury.
3. Bodyweight Upper Body #1
Thumbnail image for Bodyweight Upper Body #1
Upper Body #1 focuses primarily on building strength in the upper half of your body, but don't be deceived - you'll be still be working every muscle of your body in under 20 minutes with this efficient workout.
4. Bodyweight Total Body #4
Thumbnail image for Bodyweight Total Body #4
Total Body #4 takes the intensity up a notch with more challenging exercises. If you're repeating this workout in the Evolution6 program, try to do the it with less modifications to progress your strength.
5. Bodyweight Total Body #5
Thumbnail image for Bodyweight Total Body #5
Total Body #5 is the most challenging workout of the Evolution6 program with moves like bear that test your stability, strength and endurance. Get your workout done in just 20 minutes, using your body weight only, no excuses.
6. Bodyweight Cardio + Core #2
Thumbnail image for Bodyweight Cardio + Core #2
Take the challenge up a notch and get ready to sweat with this second Cardio Core workout of the Evolution6 program, featuring bodyweight exercises designed to build muscle, melt fat and build your heart health.
7. Bodyweight Cardio + Core #1
Thumbnail image for Bodyweight Cardio + Core #1
Keith is standing by with his optimized formula of non-stop bodyweight exercises that will build muscle, cut fat and work your entire core. Check out his Evolution6 series for a 6-week fitness challenge.
8. HIIT #5 - Performance
Thumbnail image for HIIT #5 - Performance
Get ready to do some really dynamic moves - over 16 different movements. Put everything you've learned in Sarah's other workouts into action. Grab your hand weights - if you have them, for a greater challenge - and have some fun. This workout offers a ton of variety with no repeating the same move twice.
9. Cardio Core #4 - Combo
Thumbnail image for Cardio Core #4 - Combo
Jumpstart your metabolism with a lot of movement! This workout consists of a 10-minute Tabata-style (20-seconds on/10-seconds off) cardio session, followed by 13 minutes of core work. This is a great full body workout that will get your heart rate up and then focus on toning and sculpting the abs. Get after it and enjoy!
10. Cardio Core #2 - Flow
Thumbnail image for Cardio Core #2 - Flow
This 30-minute workout incorporates light weights into a continuous flow of movement leaving you dripping and full of endorphins. Use this workout as a very active recovery from the HIIT workouts in Sarah's Mind, Body, Flow series to keep that metabolism up and your body moving on days you feel like you need a good sweat and natural energy boost.
More In This Topic
Thumbnail image for Metabolic Conditioning
Shab Islam
24:05
Thumbnail image for Full Body Activation
Pace and Go
16:28
Thumbnail image for HIIT Tornado Challenge #2
Sarah Kusch
36:20
Start With Grokker Today
Unlimited access to an unparalleled variety of at-home workouts, yoga, and more
No hassle, cancel any time