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HIIT the New Year Hard: Workout 18: Power Interval Workout with Cardio

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Hi Everyone!

This is workout #18 of my HIIT the New Year Hard Workout Challenge

My workouts was a bit different than the one below. I did a 30 minute interval workout on the treadmill. As you can see in the photo below I worked up a sweat that was intense enough to make my mascara run! I posted a workout below that combines body weight exercise and treadmill intervals. At the bottom of the page I also posted a Jump Rope video for an alternate cardio burst. 
Interval Running Workout

This workout is a combination of treadmill intervals and body weight exercises. If sweat is liquid awesome, then I was pretty darn awesome during this workout! 

If you don’t have a treadmill you can substitute: 10 Minute Bombshell Fat Burn It is a 10 minute cardio based interval workout. So you would be doing intervals exactly the same length that I did without worrying about the treadmill. You can also substitute jump roping, or steady state cardio if you prefer. The breakdown for the treadmill workout is below. 

I listed the paces and speeds I did on the treadmill workout. You can adjust them based on your comfortable pace, and your sprinting pace. The idea is to alternate 1 minute of a comfortable but effortful pace, with 1 minute at a quicker pace. By minute 5-6 you should be at a pace that feels closer to a sprint but can be maintained for a minute. Then you start working your way back up. Make sure you warm up before doing this workout. 

Beginner: 5-10 Minutes of cardio, 10 reps 
Intermediate: 10 Minutes of cardio, 15 reps
Advanced: 10 Minutes of cardio, 20 reps

Part 1: Interval Cardio on the Treadmill

Listen to your Body, and adjust the cardio to your level. Steady cardio, Jump Rope, or the 10 Minute Bombshell Fat Blast workout can be substituted. 

Part 2:

1. Chair/Side Squat
2. Up/Down Dog (Dive Bomber)
3. Reach Through Situp
4. Lunge with Kickback (right)
5. Lunge with Kickback (left)

Part 3: Repeat Cardio Workout

Part 4: 
1. Hip Press (right)
2. Hip Press (left)
3. Bicycle
4. Sumo Pushup
5. Ab Twist

Alternate Cardio:

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