Challenge Yourself With a HIIT Workout

  • Possible Pat
  • June 15, 2017

Have you been working out and seeing progress? Maybe you are a little further along than others, and you have been working towards your goal of losing weight for a while now, have been hitting the gym, and are ready for a real challenge. If you are, then this is for you. This is a HIIT (high-intensity interval training) Cardio workout, and I recommend that you do it 3X a week.

And the best part is that you can do this workout in the gym, outside, or from the comfort of your own home.

HIIT is a proven form of exercise that can be done at most levels of fitness and is effective for losing weight. One reason that it is so effective is that when you use the right exercises, in the right combinations, you can continue to burn fat for hours after you have worked out.

The great thing about HIIT workouts is that they can easily be customizable. The one I have included is meant to challenge you, but many may find it to be too intense and that is ok.

Check out the workout below and if you find it too intense, then just do your best to get through as much of the workout as you can, reducing the number of jumping jacks, air squats, pushups, etc. You can also extend your rest periods as well as needed. Just keep in mind that this isn’t supposed to be easy, but it shouldn’t be impossible.

 Warm up 

  • 25mins on the treadmill (set your speed at 3.5 mph, and your incline at 15) 

Followed by:

  • 200 jumping jacks  
  • Rest 30 seconds 
  • 200 air squats in
  • Rest 45 seconds 
  • 200 jump ropes 
  • Rest 45 seconds 
  • 100 push ups 
  • 10 one min sprints 

Work your Abs

  • 33 crunches
  • Rest 30 seconds 
  • leg lifts 45seconds 
  • Rest 30 seconds 
  • Plank 45 seconds 

Repeat 4x 

Cool Down

  • Finish off with sprinting for 1 min followed by walking for 1 minute.

Repeat 10x

Try these workouts 3x a week to boost up your results. Remember, do what you can at your pace and if you need longer rest periods that’s fine. The goal is to just keep fighting and be sure to challenge yourself.

Also, keep in mind that the biggest battle is nutrition, so make sure you are either on my Approved Foods List, where I tell you the foods you should be eating, or get on a Custom Meal Plan where my nutritionist will plan out every meal for you down to the detail to help you get to your goals.

About Possible Pat

Hi, I'm Pasquale Brocco and I've lost A LOT of weight. When I started my journey to lose weight, I weighed 605 pounds. After visiting the doctor, I realized I had to make a change. I started with a simple plan and within 60 days, I lost 100 lbs. So far, I've lost over 307 pounds. Now, I'm sharing a simple message with you, "Anything is possible." If you can put on the weight, you can lose the weight.

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