Myzone: The 2017 HIIT Workout

3 min read
Thursday, 19 January 2017

We know that you have started the year strong and are ready to jam to this challenging high-intensity interval training (HIIT) workout!

What makes it high intensity? 

You will spend most of your time in the higher intensity zones -YELLOW and maybe a little RED.

What makes it interval training? 

There will be work phases of about 75 to 90 seconds and recovery phases of 30 seconds.

What makes it the 2017 HIIT Workout? 

You will complete 20 repetitions of 17 different exercises throughout the workout! 

What makes you ready to tackle this workout? 

You are part of the MYZONE® Community, enough said!

The 2017 HIIT Workout will take approximately 30-40 minutes, not including a warm up and cool down.  We recommend a 5 to 10 minute warm up in the BLUE and GREEN zones before you begin (here are some examples of dynamic warm up exercises you can use) and a 5-minute cool down in the BLUE and GRAY zones at the end.

This workout is designed to keep your heart rate up in the YELLOW zone during the work phases and recover your heart rate down into the GREEN zone during recovery.  Challenge your muscular fitness and cardio simultaneously while burning through this workout!

The 2017 HIIT Workout

Go through the exercises in Group 1 and perform 10 reps of each exercise, then rest 30 seconds before repeating another round of 10 reps.  Rest 30 seconds and then move on to Group 2.  Repeat this pattern through all four groups.

Kettlebell with MYZONE's exercise wearable

Group 1:  Kettlebell

  • Kettlebell Swings
  • Kettlebell Push Press
  • Kettlebell Single Arm Row
  • Kettlebell Around the World
  • Kettlebell Lateral Lunge

1. Perform 10 reps
2. Rest 30 seconds
3. Repeat
4. Rest 30 seconds
5. Move to Group 2


Group 2: Slam Ball

  • Slam Ball Lunge
  • Standard Slam
  • Wall Tosses Right
  • Wall Tosses Left
  • Bridge Ball Rotations

1. Perform 10 reps
2. Rest 30 seconds
3. Repeat
4. Rest 30 seconds
5. Move to Group 3

Dumbell exercises with MYZONE's exercise wearable

Group 3: Dumbbells

  • Hinged Reverse Fly
  • Lateral Raise Overhead Press Combo
  • Single Leg Deadlift with Bicep Curl
  • Curtsey Lunge with Overhead Rotation
  • Hip Bridge with Chest Fly

1. Perform 10 reps
2. Rest 30 seconds
3. Repeat
4. Rest 30 seconds
5. Move to Group 4

Plank with MYZONE's exercise wearable

Group 4: Body Weight

  • Mountain Climbers (10 on each leg)
  • Plank to T-Stand

1. Perform 10 reps
2. Rest 30 seconds
3. Repeat
4. Recover!

We will demo the exercises from this workout during our January 20th, 2017 MYZONE® Fitness Friday broadcast on Facebook Live (subscribe on MYZONE®’s Facebook Page).  You can always catch the replay on Facebook or on the MYZONE® Moves YouTube Channel.

Let us know what you think of this workout! Post to Facebook, Instagram, and Twitter and use the hashtags: #effortrewarded and #myzonemoves. We always welcome your requests for specific workouts or any questions you have.

For more tips on how to use the MYZONE® heart rate monitor, follow us during Fitness Fridays – 8 am PT, 11 am ET, and check out our MYZONE® Moves Podcast on iTunes or Google Play.

Keep moving forward!

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