Crush Your Next HIIT Workout!
Ready for a high-intensity challenge that will fire up your muscles and elevate your heart rate? Today’s GRIT Workout of the Day at the Academy of Self Defense is all about pushing through the burn with short, intense bursts of work and brief recovery periods. This HIIT workout is designed to build strength, increase endurance, and keep you moving.
What’s on the agenda?
You’ll be completing 4-minute rounds with a 20-second work interval, followed by a 10-second rest. Each round has two exercises that will alternate during the work and hold phases. It’s a perfect balance of dynamic movements and static holds, challenging your muscles in every possible way. And with variations for every fitness level, it’s a workout you can crush no matter where you are in your fitness journey!
Here’s the Breakdown:
- Jump Squats / Squats
Fire up your legs! For 20 seconds, you’ll perform explosive jump squats. Land softly, then power back up. During the 10-second hold, drop into a regular squat and hold that position. Beginners can stick to regular squats for both phases. - Kettlebell Swings / Rack Hold
Grab a kettlebell and swing it with controlled power for 20 seconds. Then, for the 10-second rest, hold the kettlebell in a rack position near your chest. Modify with lighter weights or simply skip the weight and focus on perfecting the swing motion. - Goblet Squats / Goblet Squat Hold
Keep that kettlebell handy. Perform goblet squats for 20 seconds, then stay in the squat position with the kettlebell held at chest level for the next 10 seconds. If you don’t have a kettlebell, a dumbbell works just as well—or even a household object like a gallon jug! - Punches / Kicks
Get ready to move! Rapid punches for 20 seconds, followed by powerful kicks for the next 20. Keep your core tight and your form sharp. No equipment needed here, but adding light dumbbells to your punches can crank up the intensity. - HP Thrusters / Leg Hold
Perform high-pull thrusters with a kettlebell or dumbbell for 20 seconds. Then, drop down on your back and hold your legs 6 inches off the mat for the 10-second hold. If that leg hold is tough, try bending your knees slightly or lowering one leg at a time. - Single Arm Kettlebell Press / Overhead Tricep Extension
Using a kettlebell or dumbbell, press the weight overhead for 20 seconds. Switch to an overhead tricep extension for the 10-second hold, keeping those arms working until the round is done. For those without weights, focus on form and range of motion.
Maximize Your WOD:
- Warm-up: Get the blood flowing with some light cardio and dynamic stretches. Make sure your joints are ready for those squats, swings, and presses.
- Form is key: Keep movements controlled to prevent injury, especially in transitions between exercises and holds.
- Pace yourself: It’s a sprint, not a marathon. Use the rest periods to reset, and then attack each round with energy.
- Cool down: End with some light stretches and deep breaths to let your heart rate come back down gradually.
This is a total body workout designed to help you get stronger, leaner, and fitter. And the best part? You can scale it up or down depending on your fitness level—whether you’re using kettlebells, dumbbells, or just your body weight.
Share Your Progress!
Join the conversation by tagging us in your post-WOD selfies or action shots. We love to see our GRIT community in action. #GRITWOD #SantaClaraFitness #HIITWarriors
Ready to Get Started?
Come see what all the excitement is about at the Academy of Self Defense in Santa Clara. Whether you’re a HIIT enthusiast or just getting started, our GRIT program has a class for you. Try your first class for free and get ready to feel stronger than ever.
