This fun HIIT Strength and Conditioning Workout consists of 3 stations you’ll be working through for 27 minutes, alternating between 2 minutes of work and 1 minute of rest. Each 3 minute station will have 2 strength exercises to get though before you’ll perform an AMRAP, or as many reps as possible of burpees, box jumps and kettlebell swings.

HIIT Strength and Conditioning Workout

This workout is made up of 3 stations you’ll move through as a circuit for 27 minutes, working for 2 minutes and resting for 1 minute. The strength work before the AMRAPs took me about 1 minute to complete, which means you should have about one minute to perform as many reps you can of the burpees, kettlebell swings and box jumps.

The goal is to get AS MANY REPS AS POSSIBLE, so push yourself! You get 1 minute rest after each 2 minutes of work.

Here are the 3 stations:

  1. 20 Jump Squats + 10 Push-Ups + AMRAP Burpees.
  2. 20 Reverse Goblet Lunges + 10 Supine Bodyweight Rows + AMRAP Kettlebell Swings.
  3. 20 Step-Ups + 10 DB Push Press + AMRAP Box Jumps.

Here’s how it works:

When the clock starts, perform 20 jumps squats and 10 pushups then do as many burpees as possible until the clock hits 2:00. Rest for 1 minute.

At 3:00, perform 20 reverse goblet lunges and 10 supine bodyweight rows then do as many kettlebell swings as possible until the clock hits 5:00. Rest for 1 minute.

At 6:00, perform 20 step ups (10 per leg) and 10 dumbbell push presses then do as many box jumps as possible until the until the clock hits 8:00. Rest for 1 minute.

Repeat the whole thing for 3 total rounds, or 27 minutes (3 rounds of 9 minutes, with each station being 3 minutes).

Equipment Needed

  • 1 kettlebell for the reverse goblet lunges and kettlebell swings.
  • 1 box for the step ups and box jumps.
  • 1 barbell set up around waist height, or a Smith machine, TRX or rings to do the supine bodyweight rows.
  • 1 set of dumbbells for the dumbbell push press. You can use a barbell if you don’t have access to dumbbells.

Suggested Weights

  1. I used a 20 kg kettlebell for the reverse lunges and kettlebell swings. Choose a weight that will be uncomfortable for the last few lunges but still allow you to perform all 20 at a quick pace without stopping. As for the kettlebell swings, trying pushing yourself all the way though the interval. I didn’t put it down and got about 34 reps per set, the last 5 or so swings start to burn!!
  2. I used a 20 inch box for the step-ups and box jumps. My legs were toast when I tested this so I did bodyweight step-ups. If you want to make the step-ups harder, hold two dumbbells, use the kettlebell to do goblet step-ups, place a barbell on your back or use a higher box. Do 10 on each leg before switching. You should be moving fast.
  3. I used 35 lbs for the DB push press. This is doable but definitely not comfortable! Scale the weight as needed so you can perform 10 reps at a decent pace.

My Score on this HIIT Workout

Here’s what I got when I tested this out:

56 Burpees

102 Kettlebell Swings

54 Box Jumps

Record your reps and let me know how you do! Don’t forget to use #RORFWorkouts on Instagram if you post your score. Have fun guys, this one flies by so you’ll be done before you know it!

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