The Dirty Thirty

As promised, I am going to share this little gem I like to call 'The Dirty Thirty'. If your in search for a killer High-Intensity Interval Training (HIIT) routine, look no further, this ones' a winner! The goal is to complete sets of 30 repetitions of a select group of exercises in a circuit fashion, as many times as possible within 30 minutes. I utilized this workout weekly with the Volleyball team I conditioned last season. Here's an example:

-Start EVERY workout with a warm-up including 5-7 minutes of cardio activity- I like stationary bikes, followed by 5-10 minutes of static stretching to avoid injury while training.

Select 5-8 exercises to include in your workout, you can choose from some of these, or use your own:
bodyweight squats, walking lunges, pushups, sit ups, jump squats, tricep dips, calf raises, burpees, mountain climbers, leg lifts, plank, glute bridges, high knees.....

My workout will look like this:
30 Bodyweight Squats
30 Pushups
30 Walking Lunges (each leg)
30 Crunches
30 Lying Leg Lifts
30 Jump Squats
30 Second Plank
* 30 second REST*
Start again.... complete this circuit as many times as you can in 30 minutes. This is a great way to incorporate strength training with cardiovascular training, making your workouts more efficient.

Give this one a try and post your workout in the comment box below!!!