Lesson 18

HIIT Day

Welcome to Lesson 18! Yeah!

Today we are building our last of 4 total workouts. We don’t need to get into the gym yet (that’s for tomorrow), but if you want to get a head start, go ahead! Today is a great day for a HIIT Day!

tl;dr - HIIT stands for High-Intensity Interval Training. Today we build a HIIT Day using Fitness Frenzy’s ‘Countdown’ workout type. Get ready to sweat!

First off, what is HIIT? HIIT stands for high-intensity interval training - if you ever go to a boutique fitness gym, this is probably what you’ll be doing. Generally, it is short high-intensity bursts of exercise followed by a short rest. The full workout usually does not last long. For today, we are going to be building a quick 8min workout you can do anywhere!

Fitness Frenzy actually has a second type of workout you can do, called a ‘Countdown’ workout - that’s what we’ll be building today. The building process is similar, except there are not reps or distance, you just set how long each exercise should last. When you actually do/journal the routine, when an exercise is active, you should do as many reps as you can, as hard as you can until the timer runs out. Simple, fun, and sweaty!

  • Warmup -> 2 min

    • Jumping Jacks - 30 sec

    • Mummy Walks - 30 sec

    • High Knees - 30 sec

    • Jump Squat - 20 sec

    • Rest - 10sec

  • Working -> 5 min

    • Push-Ups - 30 sec

    • Mountain Climbers - 20 sec

    • Rest - 10 sec

    • Situp - 30 sec

    • Russian Twist - 20 sec

    • Rest - 10 sec

    • Hollow Hold - 30 sec

    • Flutter Kicks - 20 sec

    • Rest - 10 sec

    • Boat Pose - 30 sec

    • Plank - 60 sec

    • Burpee -  30 sec

  • Cooldown -> 1 min

    • Rest - 15 sec

    • Birddog - 30 sec

    • Rest - 15 sec

So to build your HIIT Day, follow the video below and finish with tapping “Complete TODOs” at the bottom!

  1. Tap on the dumbbell icon at the bottom left

  2. Tap ‘Build’

  3. Tap ‘Countdown’

  4. Set the name

    1. At the very top, tap ‘Enter Name’

    2. Enter in ‘Leg Day’

    3. Tap the ‘🔽’ to set the finish

  5. Add the exercises

    1. Tap the search box

    2. Enter exercise name

    3. Tap the ‘🔽’

    4. Drag over the exercise’s arrows icon to the target on the right

  6. Set the time

    1. Tap the first row of the ‘Time’ box on the bottom left

    2. Enter in the time

    3. Tap the ‘✔️’ to set

    4. Double-tap the time on the right-side exercise you wish to set the time for.

  7. Add a rest

    1. Clear the search box

    2. The first result should be “Rest”

    3. Drag it over to where you want a rest

    4. To set the time follow step 6

  8. To save

    1. Double-tap the top-right save icon (floppy disk)

Build your push day! Keep logging, and keep striving to hit those macros!

TODOs

  • ☑️ Log your weight

  • ☑️ Log your food & try to hit your macros

  • ☑️ Log your habit

  • ☑️ Build your HIIT Day

Complete TODOs Below

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Need Help? Contact Christian Here: Fitness Frenzy University Office Hours