HIIT Choreography

Summary of Exercises (HIIT 52 Workout Ideas)

• Monster Minutes Format
  Each block includes 3x 20 seconds of effort + 10 seconds rest. The block progresses from fast cardio, to strength, then to core or isometric.

• Block 1 – High Tempo Cardio

  • Shoulder Press (20s)

  • Upright Row (20s)

  • Front Raise (20s)
    Focus: All shoulder work using heavy dumbbells

• Block 2 – Slower BPM for Strength

  • Squats

  • Deadlifts

  • Lunges
    Focus: Lower-body compound movements

• Block 3 – Targeted Muscle Groups

  • Arms: Biceps, Triceps Extension, Hammer Curls

  • Glutes: 3 variations (not named explicitly)
    Use slower beats to control form and build tension

• Block 4 – Strength & Lower Body Mix

  • Deadlifts

  • Reverse Lunge

  • Squats
    Alternating leg work and compound lifts

• Final Block – Minute-Long Strength Challenge

  • Example: Chest and Back superset
    One longer-duration strength effort to finish

• 20-20-20s Format: Allows focus on three exercises per block—ideal for hypertrophy or endurance

• 40s Recovery: Generous rest period supports heavier lifting or cardio recovery

• BPM Variation: Enables smart programming: fast for cardio, slow for strength, static for isometrics