HIIT It All

My legs and back are recovering from a heavy workout yesterday, so I took some time to put together a few more workouts for the coming weeks. Here's one that I think will offer a good challenge. 

I'm calling this one "HIIT It All", since it uses High-Intensity Interval Training (HIIT) and it's aimed at hitting a little bit of every major muscle group. This one's a little less cardio-focused than some HIIT workouts, but I have a feeling it will still feel like cardio by the end.

HIIT It All uses Tabata-style training, with alternating sets of full-on effort and rest. The Tabata workout traditionally uses 20 seconds of active work followed by 10 seconds of rest. HIIT It All however uses the following sequence:

- 1 superset of "40 seconds on, 30 seconds off" for 2 exercises

- 2 supersets of "30 seconds on, 20 seconds off" for 2 exercises

- 3 supersets of "20 seconds on, 10 seconds off" for 6 exercises

- 2 supersets of "30 seconds on, 20 seconds off" for 2 exercises

- 1 superset of "40 seconds on, 30 seconds off" for 2 exercises

-after each group of supersets, take an extra minute of break time to setup for the next superset

Here's a table showing the overall setup. Of course, there are all kinds of exercises that could be used in a workout like this, but I threw some together that seemed to jive with the goal of doing a whole-body HIIT:

Total Supersets	Time	Exercise	Notes	Total Time (Cumulative)
1x	0:40	Push-ups + Knee Tucks	Follow each push-up with a knee tuck.	3:40 (3:40)
	0:30	Rest
	0:40	Pull-ups + Knee Raises	Follow each pull-up with 3 knee raises (add kipping only if needed)
	0:30	Rest	Add 1:00 to last set
2x	0:30	Plank w/ Arm Lifts	Alternating raises of arms in front	4:20 (8:00)
	0:20	Rest
	0:30	Sumo Deadlift	Add calf-raises in the second set
	0:20	Rest	Add 1:00 to last set
3x	0:20	HSPU	Hands-stand pushups (add kipping only if needed)	10:00 (18:00)
	0:10	Rest
	0:20	Cross Crawl	a.k.a. Bicycle Crunches
	0:10	Rest
	0:20	Band Pulls	Use heavy resistance band; pull down from above (a.k.a. band lat. pull-down)
	0:10	Rest
	0:20	Side-to-Side Hops with Knee Raises	Leap from left to right and then bring up left knee into a tuck and then alternate
	0:10	Rest
	0:20	Dips + Kicks	Dips with knees bent; at the bottom of each dip do a front kick with one foot.
	0:10	Rest
	0:20	Reverse Crunches	Legs as straight as possible
	0:10	Rest	Add 1:00 to last set
2x	0:30	Dumbbell Side Plank	Change sides on second set	4:20 (22:20)
	0:20	Rest
	0:30	Goblet Squats	Add calf-raises in the second set
	0:20	Rest	Add 1:00 to last set
1x	0:40	Curl into Shoulder Press		2:40 (25:00)
	0:30	Rest
	0:40	Farmer's Carry
	0:30	Deep Horse Stance Hold	Just to finish it out strong

I think the weight load for a workout like this should be pretty low (since all of the breaks are short). I'll probably use 62 lb. kettlebells for the squats and farmer's carry, 10 or 15 pound dumbbells for the side planks, and 25 lb. dumbbells for the curling exercise.

Let me know what you think (or if you have questions).