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High Intensity Interval Training (HIIT) - Circuit 40/20

Updated: May 19, 2020

Calorie burner session where you work a high intense exercise for 40 seconds. You rest and you go again for another.

This session is really dynamics and you can have lot of fun at the same time you burn lots of calories!!

-Work every exercises per 40 seconds.

-Rest for 20 seconds.

-Jump to the next exercise.

-Keep going jumping to one exercise to another till you finish all the round.


-Multi Lunges:

-Tips: Start on standing position go first for a forward lunges and when you back to the starting perform a back lunge, then back to the stad positionand repeat the other leg. Keep going alternatively.

-Benefit: Increase stability

-Target muscles: Legs and glute.


-Plank Jacks:

-Tips: Start in plank position with your arms extended and hands under your shoulders, and feet together.

Your body should be in a straight line from your head to your heels.

Engage your abs to help protect your lower back from injury.

Jump both feet out wide to each side as if you were doing a horizontal jumping jack. Stay in plank position as you quickly jump your feet back together.

Continue to jump back in and out. Keep your back flat and don’t let your hips drop throughout the entire movement.

Your arms should remain steady.

-Benefit: Increase core strenght

-Target muscles: Core and shoulders.


-Sumo Squat Jumps:

-Tips: Stand with your feet wide then Lower into a sumo squat touching the foor with one hand.

Jump up by squat movement and when you land do it rotating your torso and landing with the other hand on the floor. Repeat and keep rotating hand and juming.

-Benefit: Increase power reaction

-Target muscles: Quads and gluteus


-Plyometric Lunges:

-Tips: Start on standing position then jump up and put one leg forward and one leg back so when you land you finish with one knee almost touching the floor and the other flexed 90 degrees then jump to the starting position and repeat the other leg.

-Benefit: Increase balance, stability and reaction time.

-Target muscles: Quads and gluteus.


-Standing knees up:

-Tips: Stand up straight and place your feet about hip-width apart. Place your hands palms down facing the floor, hovering just above your belly button.

Quickly drive your right knee up to meet your right hand, bring the same leg back to the ground immediately bring the left knee coming up to meet your left hand.

-Benefit: Increase resistance and cardio vascular capacity.

-Target muscles: Legs and glute.


-Marching Jumping Bridges:

-Tips: Start with your hands and feet on the floor but your bottom up from the ground and knees bended.

Then begin to jump alteranting one leg exented and another flexed, keep going and alternating.

-Benefit: Increase mobility and cardio vascular capacity.

-Target muscles: Legs, lower back and glute.


-Wall Sit:

-Tips: Start with your back against a wall with your feet shoulder width and about 2 feet from the wall.

Engage your abdominal muscles and slowly slide your back down the wall until your thighs are parallel to the ground. Adjust your feet so your knees are directly above your ankles (rather than over your toes).

Keep your back flat against the wall.

-Benefit: Increase the resistance of your legs muscles.

-Target muscles: Quadriceps.


-Hand walkout:

Tips: Stand with your feet hip width apart and bend at the waist to place your hands on the floor.

With your legs as straight as possible, walk your hands forward while keeping your core contracted. Once you get into a plank position, hold for a moment, then walk your hands back towards your feet.


-Benefit: Strenghten your core and work on shoulder and scapula stability.

-Target muscles: core, upper body.



Tips: Begin in a standing position. Move into a squat position with your hands on the ground. (count 1)

Kick your feet back into a plank position, while keeping your arms extended. (count 2) Immediately return your feet into squat position. (count 3)

Stand up from the squat position (count 4)

-Benefit: Increase the resistance of your legs muscles.

-Target muscles: Full body


-After you finish all the round have a 2 minutes rest then repeat all the circuit again.



Working in cirucuits alternating between different exercises can make the workout more dynamic and fun. Also you can smash different areas of your body in one exercise then you go for another area letting them enough time for rest.

Do not forget that you can ask me anytime or give me a comment for any question you might have.

Also, do not forget to stretch your muscles after every workout you do.

For more information just follow me in my social media and check my other videos.

If you do not have enought with all of this then, just contact to me and BOOK your FREE TRIAL session with me, and I will show you how to do everything and I will correct your technic and performance by myself in LIVE!!

If you really want to burn calories then try this circuit where I promise you that you will have a lot of benefits as my clients did.

Work hard and get what you deserve!!! What are you waiting for???!!!!!!!


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