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Australia's Trusted Workout

HIIT 3

Start your workout with the Australia's Trusted Workout Warm Up.

The HIIT 3 workout is the 3rd of 3 High Intensity Interval Training workouts that progressively get harder from the 1st workout to the 3rd. 

Each 30sec working effort is done to your highest intensity possible. Complete each exercise 3 times. Move onto the next exercise during the 15sec rest period. Once all 6 exercises (30sec on / 15sec rest x 3 each) are done, take a 3min break and then repeat.


Example: 

Working Effort = 30secs / Resting = 15secs x 3 for each exercise

Ex 1: Sled Push Bodyweight (S-Drive or Skill Mill) - 30secs on / 15secs rest x 3

Ex 2: OH Slam Ball Burpees - 30secs on / 15secs rest x 3

Ex 3: TRX Jump Squat Row - 30secs on / 15secs rest x 3

Ex 4: Burpee with Double Tuck Jump - 30secs on / 15secs rest x 3

Ex 5: Battlerope Burpee Slams - 30secs on / 15secs rest x 3

Ex 6: Plyo Box Athletic Step Ups - 30secs on / 15secs rest x 3


(Note: the exercises are much harder from the HIIT 2 workout and the rest period is shorter)


Tips: If your club doesn’t have all the required equipment then speak to your club PT about some alternative options


End your workout with the Australia's Trusted Workout Cool Down.

Ensure that you have clearance from your health professional before attempting this workout.
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