4 High Intensity Interval Training Workouts by CTF Trainers

High intensity interval training can be defined in so many ways. Here are a few high intensity interval work outs created by our very own CrossTown Trainers!

1) Work out by Fitness Director: Betina Gozo

Set One(3x):
12 Box Jumps
12 Spider Man Push Ups
12 Butterfly Sit Ups

Set Two(3x):

12 Stationary Lunges w/ Single Arm Shoulder Press(each side) – whatever leg is back has the dumbbell
30 Bench Hops
12 Reverse Flys

Set Three(3x):
12 Triangle Presses
12 Plank Rows(each arm)
12 Side Plank Dips(each side)
12 Supermans on Stability Ball

Set Four(3x)
Sprint .1 distance on 2 incline
20 Kettlebell swings
Sprint .1 distance on 2 incline
20 toe crunches

2) Work out by CTF Trainer: Theresa Coen

Section 1 – 6 min AMRAP
200m row + 1 min 15 incline run

Section 2 – 30 sec each = 4 mins
push ups, air squats, tricep dips, side plank hip dips X2

Section 3 – 6 min AMRAP
30 squat and press + 1 min pull ups

Section 4 – 30 sec each = 4 mins
burpees, bear crawls, plyo lunges, froggers X2

Section 5 – 6 min AMRAP
30 kettlebell swings + 1 min box jump burpees

Section 6 – 30 sec each = 4 mins
squat jumps, hip raises, hydrant leg lift (R), hydrant leg lift (L) X2

Ab Finisher – 10 min cap
50 crunches
40 cross knee mt. climbers (1-2 leg count)
30 scissor kicks (like bicycle but with straight legs) (1-2 count)
20 side v-sit ups (10 on each side)
10 regular v-sit ups
20 side v-sit ups (10 on each side)
30 scissor kicks (like bicycle but with straight legs) (1-2 count)
40 cross knee mt. climbers (1-2 leg count)
50 crunches

3) Chipper Work out by CTF Trainer: Andrea Hassberger

100 bicycle crunches
90 reverse lunges
80 side plank toe touches (total)
70 jump squats
60 alternating hammer curls(total)
50 thrusters
40 push-ups
30 burpees
20 pull ups
10 man makers
*run 1 mile

4) 100s Work Out by CTF Trainer: Mike Mendoza

“100s”
100 jumping squats
100 push-ups
100 situps
100 walking lunges
100 air squats
100 mountain climbers

(1 Min Plank between each exercise)