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AdvancedHIIT

Advanced HIIT Ladder Challenge

Ladder-style high intensity for experienced trainees.

25 min
None
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Benefits

  • VO2 max
  • caloric burn
  • explosive power
  • endurance

Exercise Breakdown

Burpees

5x5 → 5x1 • Rest 30 seconds

Perform ladder: 5 reps, 4, 3, 2, 1 with rest between.

Jump Squats

5x5 → 5x1 • Rest 30 seconds

Ladder format: start 5 reps down to 1 rep.

Alternating Jump Lunges

5x5 → 5x1 • Rest 30 seconds

Alternate legs, ladder style.

Push-up to Plank Jump

5x5 → 5x1 • Rest 30 seconds

Do push-up then jump feet forward to plank jump forward.

Mountain Climbers

5x20 → 5x4 • Rest 30 seconds

Ladder from 20 to 4 reps per side (alternating).

Side Plank (each side)

5x30s → 5x10s • Rest 15 seconds

Ladder down holding side planks on each side.

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