Bodyweight HIIT Routine

tim_fitbuilt4life

Body-Weight Sprint Intervals

1. Prisoner Squat
2. Lunges (Box, Front/Back, Split Jump)
3. Burpee
4. Speed Ladder
5. Jump Rope
6. Rotary Jump Squat
7. Jump Squat
8. Plyo Box Jump

Body-Weight Rest Intervals

1. March
2. Jog
3. 5-Dot Drill
4. Jumping Jack
5. Speed Ladder

fitnewlife

Hey Tim,

What is are prisoner squats, rotary jump squat, 5-dot drill, and speed ladder?

RunHardBeStrong

I you tubed the ones I didn't know but there was nothing on the rotary squat jump...I understand basic squat jump my best guess is, do you turn as you do this squat jump? I have no idea I could be way off.

tim_fitbuilt4life

Prisoner squats are bodyweight squats with your hands placed behind your head, rotary jump squat are squats with you legs changing position on each jump and ladder is running in place between a ladder. The 5 dot is a jump between five dots on a mat.

fitnewlife

Thanks Tim