Advanced Difficulty

Join Coach Kozak through this 20 minute eruption tabata workout. HASfit’s hiit tabata workouts at home only require a mat, a pair of dumbbells, and a chair. This tabata training routine is great for both men and women.

Tabata Exercises Instructions: Complete 4 Tabata rounds of 4 sets of 20 seconds of work followed by 10 seconds rest.
Snatch from hang
Lunge + Overhead Press
Boxer Jumps
Renegade Row
Lying DB Fly + Iso Leg Lift
High Plank Tuck Jumps
Wall Sit + Curl
One Leg Bent Over Reverse Fly
Squat jumps
Chair dips

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Intermediate Difficulty

HIIT Workouts Instructions:
Hindu Squat x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
Floor Rows x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
Push Ups x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
Reverse Crunch x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
Reverse Lunge + Knee Raise x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
Arm Haulers x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
Sit Ups x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
Alternating One Leg Deadlift x 2 minutes w/ 4 rounds of 20 seconds work and 10 seconds rest
3 Push Ups + 10 Sec Plank Hold x 2 minutes
3 Leg Raise + 10 Sec Isometric Hold x 2 minutes

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Advanced Difficulty

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