32 Interval Workout

hiit-holiday-gear-patrol-fullHere’s a nice, quick HIIT workout that involves 32 intervals of pull-ups, push-ups, sit-ups and squats. The same exercise is performed for 20 seconds with a 10 second rest, eight times consecutively before moving on to the next exercise.  Here’s how it goes:

1st. 8 intervals: Pull-ups  20 sec. work, 10 sec. rest

2nd. 8 intervals: Push-ups 20 sec. work, 10 sec. rest

3rd. 8 intervals: Sit-ups 20 sec. work, 10 sec. rest

4th. 8 intervals: Squats 20 sec. work, 10 sec. rest

As an alternative to pull-ups you can do a lat pull-down or, if you workout at home and don’t have access to a lat pull-down machine you can do a bent-over dumbbell row or a bent-over row using a resistance band.

Give it a go and let me know how you do 🙂


About fitchick007

I aspire to educate and motivate others towards acheiving a healthy body and lifestyle.

Posted on June 22, 2013, in Weight Training and tagged , , , , , , . Bookmark the permalink. 5 Comments.

  1. F’en A… That’s an awesome pic. “Hit it” is right!

  2. Tabata push ups and pull ups are a great way to go to complete and utter failure. I love that feeling at the end when you literally can’t do one more rep!

  1. Pingback: Follow A Good Workout Plan |

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