HIIT Summer Workout Series Week 3 With Free Downloads

Week 3 of the HIIT SUMMER Workout Series. Be prepared for success – download the strength and cardio workouts, fitness tracker and exercise index. Target every part of your body, shape and tone your muscles and burn calories in about 30 minutes. 

Week 3 of the HIIT SUMMER Workout Series. Be prepared for success – download the strength and cardio workouts, fitness tracker and exercise index. Target every part of your body, shape and tone your muscles and burn calories in about 30 minutes. See your progress! Pin it now and workout later. Download the FREE printables at http://jillconyers.com @jillconyers

See your progress!

Everything you need to rock your workouts this week! 

Schedule your workout week with the training plan template provided below. I recommend alternating cardio and strength days with at least 1 rest day.

Week 3 of the HIIT SUMMER Workout Series. Be prepared for success – download the strength and cardio workouts, fitness tracker and exercise index. Target every part of your body, shape and tone your muscles and burn calories in about 30 minutes. See your progress! Pin it now and workout later. Download the FREE printables at http://jillconyers.com @jillconyers

DOWNLOAD AND PRINT THE WORKOUT TRACKER. HANG IT ON THE REFRIGERATOR WHERE YOU CAN SEE IT OFTEN THROUGHOUT THE DAY.

MODIFY BASED ON YOUR INDIVIDUAL FITNESS LEVEL AND NEEDS

When choosing weights, each exercise should challenge your muscles enough that you struggled toward the end, but you’re able to complete the prescribed amount of time/number of reps. If any exercise is too hard, use a lighter weight, choose an easier variation of the move or increase the rest time. If an exercise feels too easy, use a heavier weight, choose a harder variation or decrease the rest time.

Week 3 of the HIIT SUMMER Workout Series. Be prepared for success – download the strength and cardio workouts, fitness tracker and exercise index. Target every part of your body, shape and tone your muscles and burn calories in about 30 minutes. See your progress! Pin it now and workout later. Download the FREE printables at http://jillconyers.com @jillconyers

Right click the image above to save to your mobile device or download the workout to print.

STRENGTH TRAINING EXERCISE INDEX

Wall Sit (1) Stand about 1 1/2 feet away from the wall in start position. (2) Lower yourself down until your thighs are parallel with the floor or until your legs form a 90-degree angle. (3) Hold this position for the prescribed amount of time. (4) Keep your abs tight and your shoulders and back flat against the wall. Targets: glutes, hamstrings, quads

Single Leg Hip Raise (1) Lie face up on the floor with your left knee bent and your right leg straight. (2) Raise your right leg until it is in line with your left thigh. (3) Push your hips upward, keeping your right leg elevated. (4) Pause, then slowly lower your body back to the staring position. Complete the prescribed number of repetitions with your left leg, then switch legs and do the same number. Your body should form a straight line from your shoulders to your knees. The extended leg stays in line with the thigh of the opposite leg when you raise your hips. Targets: glutes, hamstrings, rectus abdominis, lower back

Push-Up to Side Plank (1) Start off in a push up position on the floor with your toes extended out and arms at shoulder level. (2) Perform a push up and then come back up shifting your weight to one side of your body twisting to one side and bringing the arm on the twisted side up towards the ceiling. (3) Hold this position for a count then return back to the starting position for another push up alternating sides. Targets: chest, shoulders, triceps

Butt Kicks (1) Stand with your feet pointed straight ahead and placed shoulder-width apart. (2) Contract your glutes, jump up and bring your heel to your butt, being careful not to arch your back. (3) Land softly and repeat with control. Keep your pace as fast as possible. Targets: cardiorespiratory system, glute max, hamstrings

Squat Curl Press (1) Holding dumbbells in both hands, stand with your feet shoulder-width apart. (2) Bend your knees and lower your hips back into a deep squat until your thighs are parallel to the floor. (3) Hold the squat position and perform a biceps curl. (4) Push through your heels and squeeze your glutes returning to start position while pushing the dumbbells overhead into a shoulder press (5) Lower the dumbbells back to starting position. Targets: glutes, quads, hamstrings, biceps, shoulders

Bent Over Row (1) Stand straight feet shoulder width apart with a dumbbell in each hand. (2) Bend at your hips and knees and lower your torso until it’s almost parallel to the floor. (3) Let the dumbbells hang at arms length from your shoulders your palms facing behind you. (4) Bend your elbows pulling the dumbbells to the sides of your torso squeezing your shoulder blades toward each other. Keep your torso still as you raise the dumbbells. Pause, then slowly lower the dumbbells. (4) Keep your core engaged and lower back with a natural arch. Targets: upper and middle back, biceps, rear deltoids

Dumbbell Straight Leg Deadlift (1) Stand with your feet slightly narrower than shoulder-width apart, knees slightly bent. (2) Hold a dumbbell in each hand with our palms facing your legs in front of your body about shoulder-width apart. Keep your back straight, core tight and shoulders pulled back. (3) Keeping your eyes focused forward; slowly bend your torso forward lowering the dumbbells toward the floor. Keep your knees slightly bent and your back straight throughout the entire movement. Lower the dumbbells, while keeping them close to your body, until your torso is almost parallel to the ground. Don’t round your shoulders. (4) From this position, focus almost entirely on your hamstrings, and exhale while slowly lifting your body and the weights back to the starting position. Repeat. Targets: glutes, hamstrings, lower back

Burpees (1) Stand with your feet shoulder-width apart, weight in your heels, and your arms at your sides. (2) Push your hips back, bend your knees, and lower your body into a squat. Place your hands on the floor directly in front of, and just inside, your feet. (3) Shifting your weight onto your hands, jump your feet back to softly land on the balls of your feet in a plank position. Your body should form a straight line from your head to heels. Be careful not to let your back sag or you butt stick up in the air. (4) Jump your feet back so that they land just outside of your hands. (5) Reach your arms over head and explosively jump up into the air. Land and immediately lower back into a squat for your next rep. Targets: core, chest, legs, cardiovascular system

Reverse Lunge with Bicep Curl (1) Holding a dumbbell in each hand with your palms facing your thighs, stand with your feet hip-width apart, and back straight.  Pull your abdominals in and stand with your shoulders squarely over your hips. (2) Allow your arms to extend down fully to the sides of your body. (3) Keeping your body straight, step back about 3 feet with your left leg while simultaneously curling the dumbbells toward your shoulders as you lower your hips until your right knee is bent to 90 degrees and your left knee is just above the floor. (4) Return to start position. (5) Repeat, this time stepping back with your right leg. That’s one rep. Targets: quadriceps, calves, biceps

Renegade Row (1) Get in traditional plank position. (2) Keep your back in neutral alignment, toes on the floor, pelvis parallel to the floor. (3) Place one hand on a dumbbell. Pull kettlebell to the side of your chest, keeping shoulders and hips square to the ground. (4) Lower weight to starting position. Perform all reps with one arm then switch sides and repeat. Targets: upper back, core

Dumbbell Chest Press (1) Lie on your back with a dumbbell in each hand. The palms of your hands will be facing forward holding them in front of you at shoulder width. (2) The dumbbells should be just to the sides of your chest, with your upper arm and forearm creating a 90-degree angle. (3) Exhale and use your chest to push the dumbbells up until your arms are straight. (4) Hold for a second and then slowly with control bring the dumbbells down to start position. Targets: chest, shoulders

Running Man (1) Stand in a staggered stance with your right foot in front. (2) Simultaneously jump back with your right foot and forward with your left as you swing your right arm forward and above your shoulder and swing your left arm back. (3) Continue to quickly switch your legs back and forth as you swing your arms. Repeat as many times as you can in the time prescribed. Targets: cardiorespiratory system, total body warm up

Download and print the Exercise Index

Week 3 of the HIIT SUMMER Workout Series. Be prepared for success – download the strength and cardio workouts, fitness tracker and exercise index. Target every part of your body, shape and tone your muscles and burn calories in about 30 minutes. See your progress! Pin it now and workout later. Download the FREE printables at http://jillconyers.com @jillconyers

Right click the image above to save to your mobile device or download the workout to print.

EQUIPMENT NEEDED:

  • dumbbells 5-8 pounds (depending on your fitness level)
  • timer
  • mat (optional)

REMEMBER:

  • Keep your core tight
  • Shoulders blades down and back
  • Don’t skip the warm-up or stretching.
  • Use proper body alignment and good form.
  • Reps and rest periods should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing reps, weight and sets.
  • Gradually increase intensity based on your progress.

I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. Intensity and rest periods should be based on your individual fitness level. See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. 

Weeks 1 and 2 are still available for download! Go to HIIT Summer 1 and HIIT Summer 2 for everything you need to rock your workouts.

Look for the download buttons to download and save the Strength Workout, Cardio Workout, Exercise Index and Fitness Tracker printables.
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41 Comments

  1. Thank you so much for sharing this workout series. I am looking into getting started with a healthier lifestyle and hopefully jump start my fitness too. This will be a good way to get started.

  2. I got tired just reading it. The older I get the more I have to push myself. I love your workout sheet where the inspiration points are put in to keep you going. Great Idea and it makes me want to get out of my chair.

  3. I think I’m going to try these. Thanks for the great resources for summer vacation!

  4. Great work out. I love the downloads too, it really helps keep track of everything.

  5. Krystle Cook says:

    I need to get my butt in gear with a workout. This one seems like it is perfect.

  6. Robin Rue says:

    This is such a great workout routine. I have been following along with your series and I have to tell you that I have loved it all.

  7. Wow! What a fabulous workout! I’m tired just looking at it. Can’t wait to try this tomorrow morning!

  8. This is a great way to keep track of your workouts. I’m so mad that I’m sick right now and can’t keep up my routine.

  9. Great workout! I have to laugh, I see “running man” and immediately start busting out my 1990’s dance moves 😉

  10. I love how clearly and simply you explain these work outs and the tracker sheet is wonderful 🙂 The little inspirational quotes just put them over the top!

  11. Reesa Lewandowski says:

    Thank you!Thank you! HIIT workouts! I used to do them lall the time!

  12. Awesome total body workout! I love the free downloads to accompany the workouts.

  13. I am so uncoordinated, I have a hard time envisioning doing some of these. I might do them wrong, but something is better than nothing!

  14. I am going to print this one out. I like a good HIIT workout! Gotta get that heart rate up!

  15. CourtneyLynne says:

    Ooooooo a workout tracker!!! Exactly what this list lover needs!!!! Thank you for such an awesome printable!!!

  16. Oh I love the idea of an exercise tracker! And recording how you feel after workouts and different foods is so helpful!

  17. Awesome printable! I will definitely give this a try this summer! I am so ready to be back in my pre-baby shape! Your pictures are on point as well!

  18. I like that under each day you can discuss your thoughts and feelings around the workout which is a great way of deciding which workouts are most beneficial for you!

  19. You always have the most motivating posts and the best workouts. Love the photo too! Thanks so much for the inspiration.

  20. just going through this and reading it, made me break a sweat. Sounds like an amazing workout!!

  21. Wow! What a great resource. I know so many people that do so much better when they have things like this to keep them accountable!

  22. This HIIT series is awesome. Your downloads make it so convenient to follow! Thanks for sharing this program.

  23. Awesome post, and thank you for the workout tracker. I currently do T25 and zumba… it’s hard for me to get motivated so something that’s short like 25 min a day does the trick 🙂

  24. I like how detail and clear you explain the workout. I could do a few parts of this workout like Wall sit and adjusting the intensity.

  25. Gosh, just reading this makes me exhausted! Guess that’s a sign I need to start doing your Hiit programs 🙂

  26. So many awesome moves in one workout, Jill!

  27. These are great printables and make keeping track of workouts so much easier. Great resource!

  28. love all your workouts and printables! so fantastic! love the remember your why!!!!

  29. I love-love-love how you add in that motivational part. Its so well done – like, “remember your why”… as you make it positive and not a guilt trip for doing (or not doing) something.
    Karen | GlamKaren.com

  30. I never thought of the running man being a workout, lol! I like this week’s selection of workouts. I know the hip raises and reverse lunges would challenge me!

  31. I love the idea of having a workout tracker. This is a great way to hold yourself accountable and be able to monitor your progress.

  32. thank you for writing this so in detail!! my wedding is in 3 weeks- I NEED this workout!

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