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  • 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

    Aerobics choreography

    • Grape vine into diamond shape movement pattern with left and right corner travel

    • Walk forward → Lift → Lunge sequence with options for single or double repetitions

    • Repeat grape vine and diamond combo across room to enhance spatial coordination

    • First combo structure: grape vine, diamond step, walk up, lift, lunge, and repeat

    • Second combo: box step forward and back → cross over → march → single knee → repeaters

    • Variations include V-step, crossover walks, shuffle repeaters, and directional changes

    • Combine first and second combos for extended sequences

    • Third combo: quick chassé right and left → step behind → finish with single, single, double

    • Integration tip: use routines during warm-up or cooldown, adjustable for class flow

     

    • Three core aerobic combinations used, each with repeatable modules

    • Patterns designed for 8-count musical phrasing to sync with 145 BPM tempo

    • Movements combine lateral, forward, and rotational directions for spatial diversity

    • Inclusion of walk-ups, lunges, and repeaters increases intensity and leg engagement

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