HIIT Double Ladder Workout

High Intensity Interval Training (HIIT) has been around for a while but like many things in the fitness industry, it has become a big thing. Two days ago I sent you an infographic explaining what it is. Today I am sharing a great workout. Remember that HIIT training sessions are short and sweet and shouldn't be done more than 2-3 times a week. Thanks to my great models. Even though I am the worst photographer and I have the terrible camera, they still look good. Always adequately warm up and cool down after each workout.  This workout has 7 sets of exercises with both a cardio and strength component in each set. If you are just beginning to incorporate HIIT into your workouts, you can start with fewer sets. The double ladder is this: You start out by doing your cardio move 12 times and then your strength move 1 time. Now do 11 cardio moves and 2 strength. You can see how this goes. As you do less cardio you do more strength. You will always do thirteen total exercises in each round. By the time you are done with the first set, you will have done at least 78 reps. Oh Boy. See the sets below. The description of each move is below the pictures.

Double Ladder Workout

Warm Up-Repeat each cardio move 10 times as a rehearsal effect.  Do at a moderate intensity.

Cardio #1-Squat out slow/quick jump in
Strength #1-Squat down and up/tricep kickback 2X

Cardio #2-Squat out slow/Scissor in 2X
Strength #2-Dead Lift/Straight arm extension 2X

Cardio #3-V-shape ski jumps side to side (side to side counts as one)
Strength #3-Curtsie Squats side to side with flys (side to side counts as one)

Cardio #4-Lateral tap jump over and back then jump up in middle (side to side counts as one)
Strength #4-Sump squat down with bicep curl

Cardio #5-Jump front and out jacks (Set counts as one)
Strength #5-Pull over crunches

Cardio #6-Ski twist jumps side to side (side to side counts as one)
Strength #6-Bridge with chest press

Cardio #7-Squat with alternating kick front (side to side counts as one)
Strength #7-Push Ups

Cardio #1-Squat out slow/quick jump in

Strength#1- Squat down and up/tricep kick back 1 time

Cardio #2-Jack out slow/Scissor legs in 2 times

Strength #2-Dead lift/straight arm extension 2 times

Cardio #3-V shape ski jump-Side to side counts as one

Strength #3-Curtsie Squats side to side with flys-Side to side counts as one

Cardio #4-Lateral tap over and back and then jump up in middle

Strength #4-Sumo squat down/bicep curl up

Cardio #5-Jump front and out jacks

Strength #5-Pull over crunches

Cardio #6-Ski Twist Jumps side to side

Strength #6-Bridge with Chest press

Cardio #7-Squat kick front alternating kicks

Strength #7-Push Ups