HITT Workout video - All Levels

Follow along with this 45 minute HIIT (High Intensity Interval Training) workout session which has adaptations for all fitness levels.


Optional: have a set of light weights and one heavier weight available for the second round.


* This video is from one of Gary's corporate wellness training sessions.  Contact Gary to learn how you can set up group sessions for your work or with your friends and family.

total body HITT (Instructional video)

15 air squats

30 total speed skaters (15 per side)

15 push ups

15 ab leg lifts

15/ leg split leg knee strikes

20 total shoulder taps (10 per side)

20 total Russian twists (10 per side)

20 jump squats

20 total planks with knee to opposite elbow (10 per side)

15 burpees

Total body HITT (instructional video)

Team Potts HIIT Workout: As Many Reps As Possible (AMRAP)


FOCUS: total body strength, cardio, balance, core


30 seconds per exercise;  15 second rest in between

  • Forward lunge, alternating
  • Side plank (right)
  • Side plank (left)
  • Flutter kicks
  • Jumping jacks
  • V-holds
  • Burpees
  • Squat pulses
  • Triceps push-ups
  • High knees
  • Plank - opposite arm/ opposite leg
  • Straight leg obliques (right)
  • Straight leg obliques (left)
  • Pop jacks

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HIIT Workout with Weights (instructional video)

Focus: cardio endurance, shoulders, triceps, lower body, core


30 seconds per exercise; 15 seconds to rest in between

· Walk-out jump squats

· V sit-ups with weights

· Spider mountain climbers

· Single leg hops (right)

· Single leg hops (left)

· Russian twists with weight

· Dumbbell triceps or dips

· Alternating side lunges with weights

· Squat punch-ups with weights

· Alternating forward lunge twists with weight

· Figure 8 (infinity sign)

· Push-up with twist (alternating sides)

· High knees with weights


Circuit: Cardio, Shoulders, Triceps (instructional)

5 sets of 2 exercises; 3 rounds of each


a)  Jump squats 20 total

b)  Bicycle crunches 30 total


a)  Mountain Climbers 60 total

b)  Ball bounce 10 per side


a)  Up, up, down, down 16 total 

b)  Single arm tricep kickbacks 15 per side


a)  Single arm shoulder press 15 per arm

b)  Ab pike ups 15 total


a)  Pop jacks 15 total

b)  Ab toe reach 15 total