8-Move Partner HIIT Workout

Ready for a high-intensity interval training (HIIT) workout you can do with a workout buddy?

This 8-move partner HIIT workout will challenge your cardiorespiratory fitness and muscular endurance – great for your heart and muscles!

Check out the entire breakdown of the workout below. The HIIT & muscular endurance portion of the workout should take about 36 minutes. Be sure to include a 5-10 minute dynamic warm-up at the beginning, and a 5-10 minute static stretching cool-down at the beginning and end.

Warm-Up:

Perform a dynamic warm-up for 5-10 minutes using exercises that include major muscle groups (such as thighs, hamstrings, glutes, back, chest). Since this workout includes plenty of jumping, be sure to warm up your calves during the warm-up.

HIIT & Muscular Endurance:

This workout is broken into supersets – 2 exercises performed back-to-back. Each superset contains a YELLOW/RED zone exercise and a BLUE/GREEN zone exercise.

Alternate each exercise with your partner. Perform each superset for a total of 4 rounds before moving on to the next superset.

The duration of each exercise is 1 minute (i.e. in Superset #1, one person does broad jumps for 1 minute while the other person does single arm bent over rows for 1 minute, then they switch).

However, if you find that one minute is too long for you to perform the YELLOW/RED exercise, shorten the time for that exercise only, and use the remainder of the minute for recovery (i.e. in Superset #1, one person does broad jumps for 40 seconds and rests for 20 seconds while the other person does single arm bent over rows for 1 minute, then they switch). Since the BLUE/GREEN exercise focuses on muscular endurance, that exercise should always take the entire minute.

Here is the exercise breakdown:

Superset #1:

YELLOW/RED Exercise: Broad Jump

BLUE/GREEN Exercise: Single Arm Bent Over Row (hold onto bench or box with supporting hand) *Switch arms on the next round

1-MINUTE BREAK FOR WATER BETWEEN EACH SUPERSET

REPEAT FOR A TOTAL OF 4 ROUNDS

Superset #2:

YELLOW/RED Exercise: Push Press

BLUE/GREEN Exercise: Wall Sit

1-MINUTE BREAK FOR WATER BETWEEN EACH SUPERSET

REPEAT FOR A TOTAL OF 4 ROUNDS

Superset #3:

YELLOW/RED Exercise: Barbell Side Hop Over

BLUE/GREEN Exercise: Single Leg Hip Bridge *Switch legs on next round

1-MINUTE BREAK FOR WATER BETWEEN EACH SUPERSET

REPEAT FOR A TOTAL OF 4 ROUNDS

Superset #4:

YELLOW/RED Exercise: Burpee with Pushup

BLUE/GREEN Exercise: T-stand or Plank with Hip Rock

1-MINUTE BREAK FOR WATER BETWEEN EACH SUPERSET

REPEAT FOR A TOTAL OF 4 ROUNDS

Image credits to https://totalshape.com

Cool-Down:

Perform static stretches for 5-10 minutes as your heart rate recovers.

Keep moving forward!

We would love to see you do this one! Be sure to include the hashtags #myzonemoves and #effortrewarded when you post to social media so we can see your effort! And don’t forget to add your workout pics with your moves in your Activity Calendar!

For more tips on how to use the Myzone® heart rate monitor and App, follow us during Fitness Fridays on Facebook Live (subscribe on Myzone’s Facebook Page) – 8 am PT, 11 am ET, and check out our Myzone® Moves Podcast on iTunes or Google Play.