Crossfit Style HIIT Session

Crossfit Style HIIT Session

I did a crossfit style HIIT session with abs. Here is the workout.

  • 20 squat press (with 8kg dumbbells)
  • 20 kettlebell swings (with 24kg kettlbell)
  • 20 jump lunges (10 each leg)
  • 400m sprint at about 14 – 15km/hr
  • 16 squat press
  • 20 kettlebell swings
  • 16 jump lunges
  • 400m sprint
  • 12 squat press
  • 12 kettlebell swings
  • 12 jump lunges
  • 400m sprint
  • 8 squat press
  • 8 kettlebell swings
  • 8 jump lunges
  • 400m sprint
  • 4 squat press
  • 4 kettlebell swings
  • 4 jump lunges
  • 400m sprint

Complete this circuit as fast as you can, without any rest. This took me about 16 minutes. Afterwards, I did an ab circuit which consisted of the following:

6 minutes (as many rounds as you can):

  • 6 side plank rotations (each side)
  • 10 leg raises
  • 14 crunches
  • 20 bicycle crunches (each side)
  • Rest for 1 minute, then do a 1 minute plank

6 minutes (as many rounds as you can):

  • 6 v ups
  • 10 sit ups
  • 14 toe taps (7 each side)
  • 20 Russian twists with 6kg medicine ball (10 each side)
  • Rest for 1 minute, then do a 1 minute plank.
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