Break 45 !!

  • This 45-minute plyometric HIIT workout works every muscle in your body, including your heart. It consists of 45 seconds of work followed by 15 seconds of rest for a total of 45 minutes. If you can push yourself to the end of the 45 minutes, you will feel an incredible sense of accomplishment for the rest of your day!

    a woman performing a one legged jump in an outdoor area


    Plyometrics is also known as jump training. In plyometrics, you exert a maximum amount of force in a short amount of time, thereby increasing muscle power. If you are an athlete, you are probably very familiar with plyometrics! Visit sfexaminer and learn which supplements are the best.


    HIIT stands for High Intensity Interval Training. It’s just as it sounds: your aim is to work your body to its max during the interval, and to take a short break after each move while you transition to the next one.


    This workout is done entirely with your own body weight, so you don’t need any equipment aside from an interval timer and a yoga mat. If you don’t have an interval timer, you can simply use the stopwatch on your phone–you’ll just have to keep an eye on the time to ensure that you perform each move for 45 seconds and rest for 15 seconds. Read more about nutrisystem.

    The workout consists of 5 rounds. The first 4 rounds are 10 minutes each, and the final round (the bonus round) is just 5 minutes. Each round consists of 5 exercises. You’ll do 45 seconds on / 15 seconds rest for each exercise, then repeat the round before moving on to the next round. So you’ll spend 10 minutes on the first 4 rounds and 5 minutes on the fifth round.

    If you are unsure how to do any of the moves, click to be directed to a video tutorial.

    And I’ve said this before, but make sure that you warm up and stretch for a few minutes before starting this workout. I don’t want anyone pulling a muscle!

    So, without further ado, here is the 45-Minute Plyometric HIIT workout.


    ROUND 1 (0:00-10:00)

    Do each of the five moves for 45 seconds, resting for 15 seconds in between movements. Move as quickly as possible for those 45 seconds- the goal is to go as hard as you can!

    • Burpees
    • Jump Squats
    • Pike Up to Oblique Push-ups (alternating sides)
    • Side to Side Donkey Kicks
    • Mountain Climbers (Floor Sprints)
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