HIIT the New Year Hard: 100-200 Rep Full Body Workout & Cardio

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Hi Everyone!

This is workout #19 of my HIIT the New Year Hard Workout Challenge

I did this workout for reps and followed it up with 2 miles of cardio on the treadmill. It took me 15 minutes to complete 1 round of the workout, and 16 minutes to run 2 miles on the treadmill, so my total workout time was 31 minutes. 

If you scroll to the bottom of this post I posted an alternate cardio video for those of you who don’t run. 

I have been feeling tired for the last few days so I only completed one round of this workout. 

Have fun!

PS You can find me on FacebookInstagramTwitter and Pinterest. Jesse has also been posting sneak peek workouts moves/tutorials on his Instagram page. 

I am hosting a 30 Day Bonus Move Workout Challenge on my Instagram Page. You can find me: @BenderFitness

Gymboss Interval Timer set for Stopwatch. Time your workout to see how long it takes you to complete 1 Round. If you prefer to do this workout HIIT set your timer for 10 rounds of 10/50. 

1. Pushups
2. Warrior 3 Squat (right)
3. Warrior 3 Squat (left)
4. Supergirl Pushups
5. Heel Lift Squat
6. Side Lunge Stretch & Tap (right)
7. Side Lunge Stretch & Tap (left)
8. Alternating Single Leg Pushups
9. X-Plank Tap (right)
10. X-Plank Tap (left)


Repeat 1-2X with cardio. 
3-4 times without cardio. 

Alternate Cardio Workout for Non-Runners:
Original Post: 15 Minute High Intensity Home Cardio

All Levels: Maximum number of reps during each 50 second interval, 10 seconds of rest between exercises. You can lower this to 20 seconds of work, and 10 seconds of rest if this is too much to start with. Also, always listen to your body. If you need a break take one. Keep track of your reps, and you will be able to see how much you improve as you repeat this workout. 

1. High Knees
2. Frogger
3. Lunge Kick (right)
4. Lunge Kick (left)
5. Jumping Jacks
6. Jump Squat
7. Mountain Climbers
8. Plie Jump
9. Plank Jack
10. Ninja Jump
11. Burpee
12. Low Jack
13. Side Step Up (right)
14. Side Step Up (left)
15. Twister

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