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CIRCUIT-A: 15 Minute HIIT Total Body Ladder Beatdown! #SHREDCHALLENGE

intermediate
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If you want to bulk and stay lean, instead of having a rest day you are going to perform this 15 minute high intensity interval training (HIIT) routine! All the exercises are bodyweight only and you can do it anywhere! This is also a REAL TIME workout so all you have to do is press play on the video and following a long with me!


GRAB SOME WATER AND LET’S DO THIS!


This Routine Requires:

  1. Timer
  2. Bodyweight

List of Exercises:

EXERCISE           Jump Squat        Push-Up To Rotation             Star Crunch           Plank Jack

Round 1                60 seconds              60 seconds                      60 seconds          60 seconds


Rest                                                              45 seconds


Round 2               50 seconds              50 seconds                    50 seconds             50 seconds


Rest                                                              45 seconds


Round 3               40 seconds              40 seconds                     40 seconds             40 seconds


Rest                                                              45 seconds


Round 4               20 seconds              20 seconds                    20 seconds             20 seconds


Rest                                                              45 seconds


Round 5               10 seconds               10 seconds                      10 seconds              10 seconds


Remember, when doing this routine, workout at your OWN intensity.

  • This means if you cannot perform as many sets and reps as I do in the video, do as many as you can.

IMPORTANT: Remember that your MEAL PLAN will determine 100% of your results! Be sure to check out the 8 minute demo for the MS Meal Plan.

forward_focus

Curious. With this whole week thing, what's the feeling of maybe doing a 30 minute cardio on HIIT days.? I mean in addition to the work out at home.  Would doing this make you burn more muscle or would it stick to body fat?  Asking because after first week, I've not really lost much at all.  Think I've gained tbh though I'm kinda bloated after the weekend so...... 

Scott_Herman

@forward_focus.. one week isnt enough time to see big changes my dude!  but you can certainly add some cardio after circuits.  You can even run through the circuit TWICE if you can handle it!

elpassado

this one was a KILLER, man I failed a couple of times on the 50s and 40s ones, ( 60-20-10 was clean) but it was sick, even tho in the AC and a fan nearby , I was sweating like a river afterwards !

Love your workouts man !


Scott_Herman

That STAR CRUNCH.... Killer right?

Hawk_Given

Dude, this looks great!  I'll give it a go.  I've been doing battle ropes lately for the first time.  Man, they are awesome!

Scott_Herman

haha, well get on it @hawk_given.  Cheat and recover is NEXT!!!

Cheffy01

hi Scott, Circuit A when I have to do it.?and how many times a week?

Cheffy01

I feel so dumb!!!🤣🤣👍🏼  thanks bro !!

jorgejm82

Day 2 of the PPL program and this one   is crazy good insane!!!

Scott_Herman

oh yeah!!  The circuits are no joke @jorgejm82!!

nprashar

Hey Scott!

I have just started lifting again in three years. I have been lifting some weights for last 8 days just to get used to it again. I wanted to gain some muscle and loose belly fat. 

Do you have any recommendation on doing 12 week challenge or 5-day body split workouts?

Thanks in advance

Scott_Herman

I would start here maybe for 1 month.. then have you go to PPL.  Keep me posted! http://muscularstrength.com/Push-Pull-Legs

invulnerable888

I love doing thouse Circuits so much. I will not miss thouse days before joining this website when I thought that more muscles need more weights to lift only and this kind of exercises are only to lose weight 

Scott_Herman

well, that is why you are here!  To learn and maximize your time!! Oh yeah!!!

afisc123

Far out... so glad i did that in the AC!.. and I only did half! Hoping to jump in at 40 seconds next time!

Scott_Herman

oh man!!!  yeah!!  definitely needs to be done in the AC haha

Shepman0811

Holy hell. That 15 minutes smoke checked me!  

Scott_Herman

haha damn right!  When you get better at it.. try doing it TWICE in a row!

Shepman0811

I like that idea, something to work for now!!

Scott_Herman

happy to inspire brotha!!

Kourma

Wait....ooh i must download the calendar ok sorry