PPL / HITT (HOME)

1. Cycling

Warm-Up: 3 minutes (slow-medium pace at 80+ revolutions per minute (RPM)) Intervals: 9 x 30 seconds (100% all-out sprint at 120+ RPM) / 30 seconds active recovery (slow pace at 80+ RPM) Cool-Down: 3 minutes (slow-medium pace or stretch)

2. Running

Warm-Up: 3 minutes (60-75% effort slow jog) Intervals: 6 x 30 seconds (90-95% sprint effort) / 60 seconds active recovery (walking) Cool-Down: 3 minutes (60-75% effort slow jog or stretch)

3. Rowing

Warm-Up: 3 minutes (60% intensity at 24 strokes per minute (SPM)) Intervals: 9 x 30 seconds (100% intensity at 28spm) / 30 seconds (40% intensity at 24spm) Cool-Down: 3 minutes (60% intensity at 24spm or stretch)

4. Kettlebell Swings

Warm-Up: 3 sets of 30 seconds (combination of light-weight KB squats or deadlifts) / 30 seconds of active rest Intervals: 9 sets of 30 seconds (moderate-weight double-handed swings) / 30 seconds active recovery (walking) Cool-Down: 3 minutes (walking or stretching)

5. StairMaster

Warm-Up: 3 minutes (60% intensity / Level 6 speed walking up stairs) Intervals: 9 sets of 20 seconds (90%+ intensity at Level 9+ speed up stairs) / 40 seconds (60% intensity at Level 6+ speed up stairs) Cool-Down: 3 minutes (60% intensity / Level 6 speed and stretch)

6. Swimming

Warm-Up: 3 minutes (60% intensity for two laps) Intervals: 6 sets of sprinting 1 lap / 60 seconds (60% intensity kicking while holding wall) Cool-Down: 3 minutes (60% intensity for two laps or stretch)

7. Jump Ropes

Warm-Up: 2 sets of 60 seconds (jump with both feet together) / 30 seconds active recovery (walking) Intervals: 6 sets of 60 seconds (jump with alternating feet) / 30 seconds (walking) Cool-Down: 2 sets of 60 seconds (jump with both feet together) / 30 seconds active recovery (walking)

8. Elliptical

Warm-Up: 3 minutes (Level 7 Resistance at 130 strides per minute (spm)) Intervals: 9 sets of 30 seconds (Level 10+ Resistance at 200+ spm) / 30 seconds (Level 7 Intensity at 130 spm) Cool-Down: 3 minutes (Level 7 Resistance at 130 spm or stretch)

9. Power Walking

Warm-Up: 3 minutes (50% intensity easy walking) Intervals: 9 sets of 30 seconds (90%+ power walking) / 30 seconds (50% intensity easy walking) Cool-Down: 3 minutes (50% intensity easy walking and stretch)

10. Hill Repeats

Warm-Up: 3 minutes (50% intensity walking up hill) Intervals: 6 sets of 30 seconds (90% sprinting up hill) / 60 seconds (50% intensity walk down hill) Cool-Down: 3 minutes (50% walking down hill and stretch)

11. Box Jumps

Warm-Up: 3 minutes (jump ropes or step-ups on the box) Intervals: 9 sets of 30 seconds (non-stop box jumps) / 30 seconds (walking and shaking out your legs) Cool-Down: 3 minutes (walking and squats)

12. Boxing

Warm-Up: 3 minutes (light jabs and crosses) Intervals: 30 seconds (fast jabs, crosses, hooks, upper cuts) / 30 seconds jumping jacks/squats Cool-Down: 3 minutes (stretch or jumping jacks)

13. Squat Jumps

Warm-Up: 3 minutes (jumping jacks) Intervals: 9 sets of 20 seconds (squat jumps) / 10 seconds (complete rest) Cool-Down: 3 minutes (walking or stretching)

14. Burpees

Warm-Up: 3 minutes (jumping jacks) Intervals: 6 sets of 30 seconds (burpees) / 60 seconds active recovery(walking) Cool-Down: 3 minutes (walking or stretching)

15. Bear Crawls

Warm-Up: 3 sets of 20 yards crawls (60% intensity) Intervals: 6-8 sets of 50 yards crawl (100% intensity) / 30 seconds walking back to starting line Cool-Down: 3 minutes (stretching or walking)

16. High Knees

Warm-Up: 3 minutes (jumping jacks) Intervals: 9 sets of 30 seconds high knees (100% intensity) / 30 seconds active rest by walking Cool-Down: 3 minutes (walking or stretching)

17. Push-Ups

Warm-Up: 3 minutes (jumping jacks) Intervals: 6 x 30 seconds of push-ups / 60 seconds complete rest Cool-Down: 3 minutes (walking or stretching)

18. Pull-Ups

Warm-Up: 3 minutes (jumping jacks) Intervals (1): 4 sets of 20 seconds overhand pull-ups / 40 seconds complete rest Intervals (2): 4 sets of 20 seconds underhand pull-ups / 40 seconds complete rest Cool-Down: 3 minutes (walking or stretching)

19. Sit-Ups

Warm-Up: 3 minutes (jumping jacks) Intervals: 9 sets of 30 seconds sit-ups / 30 seconds complete rest Cool-Down: 3 minutes (walking or stretching)

20. Jumping Jacks

Warm-Up: 3 x 30 seconds (60% intensity jumping jacks) / 30 seconds complete rest/walking Intervals: 9 x 30 seconds (100% intensity jumping jacks) / 30 seconds complete rest/walking Cool-Down: 3 x 30 seconds (60% intensity jumping jacks) / 30 seconds complete rest/walking

21. Scissor Lunges

Warm-Up: 3 x 30 seconds (60% intensity jumping jacks) / 30 seconds complete rest/walking Intervals: 9 x 30 seconds (100% intensity scissor lunges) / 30 seconds complete rest/walking Cool-Down: 3 x 30 seconds (60% intensity jumping jacks) / 30 seconds complete rest/walking

22. Farmer Walks

Warm-Up: 3 x 30 seconds (60% intensity jumping jacks) / 30 seconds complete rest/walking Intervals: 9 x 30 seconds (100% intensity resistance farmer walking) / 30 seconds complete rest Cool-Down: 3 minutes (walk with no equipment or stretch)

23. Bulgarian Bag

Warm-Up: 3 x 30 seconds (60% intensity lunges and squats no equipment) / 30 seconds complete rest/walking Intervals: 9 x 30 seconds (90% intensity lunges and squats with bulgarian bag) / 30 seconds complete rest/walking Cool-Down: 3 minutes (walk or stretch)

24. Battle Ropes

Warm-Up: 2 minutes (get on knees and slam with one hand for 30 seconds then alternate hands) Intervals (1): 5 x 30 seconds (100% intensity Standing Alternating Hand Slams) / 30 seconds rest Intervals (2): 5 x 30 seconds (100% intensity Standing Double Hand Slams) / 30 seconds rest Cool-Down: 3 minutes (get on knees and slam on one side for 30 seconds then alternate hands)

25. Rope Climbs

Warm-Up: 3 minutes (Resistance setting 2 normal pace) Intervals: 9 x 30 seconds (Resistance setting 3 at 100% intensity) / 30 seconds complete rest Cool-Down: 3 minutes (Resistance setting 2 normal pace for 1 minute and then stretch)