Vous êtes sur la page 1sur 10

LET'S  HIIT  IT

SHRED TIME

Your FREE guide to HIITing it with 5


sweaty HIIT workouts to get you
moving!

SOPH ACTIVE LIFE


LET'S HIIT IT

T
   o lose fat we need to ensure we're burning more energy than we're consuming in a day. AKA

increase the amount of energy we're burning (through exercise / NEAT) or eat less food (a

combination of both is best). I've written 5 funny, sweaty little HIIT sessions for you to increase your

deficit and energy output and contribute to your fat loss goals!

Remember, we need to rest as hard as we train. HIIT puts a lot of stress on the body, so make sure

you're only HIITing it 2-3 x a week alongside your other training. Rest hard, train hard and reap the

benefits!

Below you'll find 5 different HIIT style workouts - minimal equipment, an at home/ anywhere version,

and cardio machine routines are all included. 

For extra motivation, free stuff, chatting with me and more make sure you join my women only FB
Squad here!

What are you waiting for? Let's HIIT it! 


TERMINOLOGY
ABBREVIATIONS + DEFINITIONS

DB = Dumbbell Pronated grip = Palms face away from you

BB = Barbell Supinated grip = Palms face you

RB = Resistance Band Neutral grip = Palms face each other

KB = Kettlebell

REPS: The number of times you complete an exercise e.g. 8 reps

SETS: The number of times you repeat the total rep scheme e.g. 4 sets of 8 reps

SUPERSET: Two sets performed back to back with the allocated rest period

TRI-SET: Three sets performed one after the other with the allocated rest period

GIANT SET: Four sets performed one after the other with the allocated rest period

SERIES: Sets of different exercises grouped together by letter to form supersets or tri-sets. Sets of different

exercises grouped together by letter to form supersets or tri-sets e.g. Series A (A1, A2 + A3) should be

completed together before the allocated rest period.

REST: The period you completely stop for between exercises and sets represented in seconds
HIIT THIS
HOW TO HITT IT
SERIES EXERCISE Set the timer for 40 seconds work and 20
seconds rest

A1 BB Banded Box Squat Move through all exercises and rest for 120
A2 BB Bent Over Row seconds at the end of each round

A3 BB Romanian Deadlift Complete 2-3 rounds

A4 DB Overhead Press

A5 DB Step Ups

A6 DB Bent Over Fly

A7 DB Walking Lunge

A8 Mountain Climbers
A9 KB Swings

01
HIIT THIS ANYWHERE
HOW TO HITT IT
SERIES EXERCISE Set the timer for 40 seconds work and 20
seconds rest

A1 Jump squats Move through all exercises and rest for 120
A2 Push Ups seconds at the end of each round

A3 Glute Bridge Complete 2-3 rounds

A4 Commandos

A5 Jump Lunges

A6 Bear Crawls

A7 Sit Ups

A8 Plank

02
HIIT THIS
HOW TO HITT IT
SERIES EXERCISE
Set the timer for 60 seconds work and 30
seconds rest
A1 BB Romanian Deadlifts
Move through all exercises in the A series and
A2 DB Shoulder Press rest for 120 seconds at the end and then move
onto the B series and rest for 120 seconds at
A3 DB Heels Elevated Quad Squat the end before moving back to the A series for
Round 2.
A4 Battle Rope Slams
Complete 2 rounds
B1 BB Bent Over Row
B2 DB Walking Lunges

B3 DB Overhead Tricep Extensions

B4 Assault Bike

03
HIIT THIS
HOW TO HITT IT
SERIES EXERCISE REPS
Set the timer 30 minutes

Complete all reps for each


A1 BB Back Squats 10
exercise and move onto the next
A2 BB Overhead Press 12 exercise without resting (max 30
sec rest if needed between
A3 DB Romanian Deadlifts 15 exercises)

A4 Medicine Ball Slams 12 Rest for 120 seconds after each


round
A5 Sled Sprint 2 Laps
Complete as many rounds as
possible before the timer goes
off.

04
HYBRID HIIT
HOW TO HITT IT
SERIES EXERCISE REPS/ TIME
Set the timer for 20 seconds
work and 100 seconds rest
A HIIT: 20 Sec On : 100 Sec Rest 15-20 minutes
Must use either X-Trainer,
Bike or Rower for HIIT
B COMPLETE REST (Vital!) 5 minutes component. 

Must rest 5 minutes between


C LISS Cardio On Treadmill 20-25 minutes HIIT and LISS

LISS heart rate must be at


65% of your max heart rate
(refer to blog post on how to
calculate this).

05
Join My Squad
I would love to have you join my squad!

My girls are KILLING their transformations + fat loss goals on the 8 Week Lean Out Training Program (gym

or home based available). If you're ready to take your training and results to the next level you can

download your 8 Week Lean Out Training and Nutrition guide to get started!

GET YOUR LEAN OUT


PROGRAM HERE
Let's get social

Join the squad online to connect with all of the amazing


women following my programs. Here you can ask any
questions, find motivation and inspiration to continue to
chase your goals!

Join the Facebook group here


Follow & tag your transformations on Instagram
@sophactivesquad
#SophActiveSquad #SASquad #SAS

Education and life found on YouTube


www.youtube.com/sophactivelife