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HIIT and LISS

34 min
 · 
6 exercises
Today our focus is to push some boundaries! Because boundaries are for pushing, right? Our goal is to enter 2 states of exercise: High Intensity and Low Intensity. Take yourself out to a park for these exercises, breathe in some fresh air and show the world how awesome you are!
Cardio - Walking / Treadmill
5 min
Start out with a steady walk. No need to push yourself here, just focus on breathing and what's to come.
0:30 rest
Cardio – Running / Treadmill
5 min
Now is your time to begin increasing your pace. From the walk, begin to speed up... faster and faster.
0:30 rest
Plank
3 sets
15 secs
45 sec rest
Full plank training is here. Find a small patch of grass, away from where dogs roam, and burn these out.
0:30 rest
High Knees
3 sets
30 secs
2 min rest
Here is the high intensity stuff! You can either perform sprints, or simply sprint on the spot!
0:30 rest
Cardio – Running / Treadmill
5 min
Start at a slow jog, and build up to a nice sprinting finish!
0:30 rest
Cardio - Walking / Treadmill
5 min
Your cool-down walk. Admire the birds and the bees and all things pleasant. Day 2 complete!
This HIIT and LISS 34 min gym workout plan effectively targets your abs, cardio and legs. Easily follow this workout with confidence on your phone or printable exercise program with our clear exercise demonstrations. You can also look up step-by-step instructions for each of the 6 exercises and see which muscle groups they target. Enjoy!

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HIIT and LISS
34 min
 · 
6 exercises
Today our focus is to push some boundaries! Because boundaries are for pushing, right? Our goal is to enter 2 states of exercise: High Intensity and Low Intensity. Take yourself out to a park for these exercises, breathe in some fresh air and show the world how awesome you are!
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Cardio - Walking / Treadmill
5 min
Set 1 of 1
Rest before next set
Get ready
321GO
Start out with a steady walk. No need to push yourself here, just focus on breathing and what's to come.
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Rest
0:00
next up
Cardio – Running / Treadmill
Next
Cardio – Running / Treadmill
5 min
Set 1 of 1
Rest before next set
Get ready
321GO
Now is your time to begin increasing your pace. From the walk, begin to speed up... faster and faster.
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Rest
0:00
next up
Plank
Next
Plank
3 sets
15 secs
45 sec rest
Set 1 of 3
Rest before next set
Get ready
321GO
Full plank training is here. Find a small patch of grass, away from where dogs roam, and burn these out.
Primary muscle group(s):
Abs
  1. Get into a face down position on the floor supporting your upper body on your forearms. Your elbows should be bent at 90 degrees.
  2. Extend your legs straight out behind you, supporting them on your toes and balls of your feet.
  3. Keep your body in a straight line by tightening your abdominal and oblique muscles.
  4. Hold for as long as possible.

For extra balance training and core strengthening, you can lift one arm or leg.

Rest
0:00
next up
High Knees
Next
High Knees
3 sets
30 secs
2 min rest
Set 1 of 3
Rest before next set
Get ready
321GO
Here is the high intensity stuff! You can either perform sprints, or simply sprint on the spot!
Primary muscle group(s):
Abs
Secondary:
Glutes & Hip Flexors
  1. Begin jogging in place, lifting the knees as high as you can.
  2. Try to lift your knees up to hip level but keep the core tight to support your back.
  3. For a more advanced move, hold your hands straight at hip level and try to touch the knees to your hands as you lift them.
  4. Bring the knees towards your hands instead of reaching the hands to the knees!
Primary muscle group(s):
Glutes & Hip Flexors, Quadriceps
Secondary:
Abs, Calves, Hamstrings, Shoulders
  1. Stand with your feet together, arms fully extended with your hands by your sides. This is the start position.
  2. Bend your knees slightly then straighten and push through the balls of your feet while straightening your your knees to jump up spreading your legs to wider than hip width apart.
  3. As you do so, raise both arms out and up in a smooth arc until your hands meet above your head.
  4. As you return to the ground, bring your feet together and your hands back to your sides with your arms fully extended.
  5. Continue without pause for the desired amount of time or repetitions.

This exercise can be performed as a timed exercise, completing as many reps as possible in a set time or, in sets with a fixed number of repetitions per set. To increase intensity, bend your arms slightly as you raise them to engage your biceps and triceps and squeezing them during each rep.

Primary muscle group(s):
Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. Standing tall with a tight core and flat back, you will begin the dynamic stretching exercise as if you were running in place. Keep the knees slightly bent at all times.Start slowly and work up to a faster speed.
  2. Bring your left foot back and all the way up to the glutes. Return your left foot to the ground and repeat on the other side.
  3. Continue this back and forth motion, keeping your arms swinging in motion.
Rest
0:00
next up
Cardio – Running / Treadmill
Next
Cardio – Running / Treadmill
5 min
Set 1 of 1
Rest before next set
Get ready
321GO
Start at a slow jog, and build up to a nice sprinting finish!
Primary muscle group(s):
Quadriceps
Secondary:
Glutes & Hip Flexors, Hamstrings

No specific instructions for this exercise.

Rest
0:00
next up
Cardio - Walking / Treadmill
Next
Cardio - Walking / Treadmill
5 min
Set 1 of 1
Rest before next set
Get ready
321GO
Your cool-down walk. Admire the birds and the bees and all things pleasant. Day 2 complete!
Primary muscle group(s):
Calves, Hamstrings, Quadriceps
Secondary:
Glutes & Hip Flexors
  1. After following a thorough warm-up session, stand tall on a walkway, treadmill, or other walkable area. Make sure that your chest is up, core is braced, shoulders are back, and gaze is straight ahead.
  2. Begin by placing your left foot forward then shifting your hips to move the right leg forward. Continue this back and forth motion at a pace that is ideal for you.
  3. You may also want to include small weights or a grip strengthener during your walks. Remember to maintain perfect form throughout the walk. Avoid slouching.
Workout done!
Exercises done
of 6
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  • Mon, Aug 4
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