Mini-HIIT Beach Workout

High Intensity Interval Training at the Beach
A workout designed to push your heart rate to its upper limits for short bursts, followed by "rest" periods in which you still keep your heart rate in its cardio zone. During these "rest"periods, we mix in strength and balance exercises for an all-around awesome workout. 



The Workout
Strength Mini-Circuit (2 sets - all done on a 30 seconds work / 10 seconds rest cadence)
  • Push Ups
  • Dumbell Swings
  • Squats w/shoulder raises
  • Lawnmowers
Light run with hand weights for 1/4 mile to stairs.

Cardio Mini-Circuit (2 sets with no timer)
  • Charge up stairs
  • Body Rows on TRX
  • Dips on wall
  • Jump rope
Extra Credit: Finish with a punishing Ab/Core circuit(30 sec on/14 sec rest):
  • Bicycles
  • V-Ups
  • Trunk twists
  • Crunches
  • Leg lifts
This workout is not easy, but you can do it. There are ways to cheat as well, but you will only get away with it for a few sessions. That's all you will need.

See you out there!
Jim