Get Ripped With This HIIT Circuit

August 21, 2016 admin 2 Views

By Ben Williamson

This punishing circuit is part of the Crush60 program, which is a 60-day, three-phase, self-adjusting workout and nutrition guide. The training in this program is broken down into three phases. Phase one uses a combination of various strength-training and hypertrophy methods to help you build muscle and strength. Phase two utilizes shorter rest times, more supersets, and a higher volume training style. Phase three turns up the heat to burn fat and leave you covered in sweat. With heavy lifting, HIIT, and Tabata throughout, Crush60 is a complete body transformation guide built for beginners and professionals alike.

Here’s a sneak peak of what you can expect from this program.

1) HIIT Spin Bike Sprint

Reps: 4
Complete with maximum exertion for 20 seconds, followed by steady exertion for one minute and 40 seconds.

2) Incline Crunch/Hanging Leg Raise Superset

Reps: 4
Perform 20 incline crunches, followed by 15 hanging leg raises without any rest in between.

3) Weighted Box Step-Up/Machine Crunch Superset

Reps: 4
Perform 30 seconds of weighted box step-ups at a steady but quick pace, followed by 25 machine crunches without any rest in between.

4) Tabata Body-Weight Squat

Reps: 8
Perform 20 seconds of body-weight squats as quickly as you can at maximum exertion, followed by 10 seconds of rest.

5) Weighted Calf Raise

Reps: 4
Holding dumbbells in each hand, perform 25 calf raises, then rest for 30 seconds.

6) HIIT Rower Machine Sprint