PC – HIIT Session

HISS
Horizontal Loading

Structure:

Format: Circuit

Rounds: 3

Work: ~30 seconds per movement

Rest: ~30 seconds between movements

Tools: ViPR, TRX, BOSU, Rowing Machine, Dumbbells

Ignite power, precision, and metabolic drive with this high-intensity interval training (HIIT) session.
This circuit blends explosive strength, dynamic mobility, and cardio bursts using tools like ViPR, TRX, BOSU, and rowing. Each movement is carefully selected to challenge coordination, elevate heart rate, and reinforce postural control—ideal for general fitness, athletic prep, or metabolic conditioning.

Benefits:

Boosts cardiovascular endurance and muscular power

Enhances multiplanar movement and neuromuscular coordination

Promotes joint integrity and postural alignment under fatigue

Ideal for general population, older adults (with modifications), and performance clients

LLT
LD – LLT – Rowing
time 3 Min
time 3 Minutes
Tempo explosive
Rest 2 Mintues
Set Time Time Tempo Rest
1 3 Min h:m:s 3 Minutes h:m:s Explosive 2 Mintues (h:m:s)
LLT
Long Arm KB Swings
reps 20
load moderate
Tempo fast
Rest 30 sec
Set Reps Load Tempo Rest
1 20 Moderate Fast 30 sec (h:m:s)
2 20 Moderate Fast 30 sec (h:m:s)
3 20 Moderate Fast 30 sec (h:m:s)
LLT
LD – LLT – Rowing
time 3 Minutes
time 3 mniutes
Tempo explosive
Rest 2 mniutes
Set Time Time Tempo Rest
1 3 Minutes h:m:s 3 Mniutes h:m:s Explosive 2 mniutes (h:m:s)
UMT
LD – UMT – G2S Plank to Spider with lateral lunge and balance
reps 12
0 Body Weight
Tempo fast
Rest 30 Sec
Set Reps Tempo Rest
1 12 Fast 30 Sec (h:m:s)
2 12 Fast 30 Sec (h:m:s)
3 12 Fast 30 Sec (h:m:s)
LLT
LD – LLT – Rowing
time 3 minutes
0 Body weight
Tempo explosive
Rest 2 Minutes
Set Time Tempo Rest
1 3 minutes h:m:s Explosive 2 Minutes (h:m:s)
ULT
ULT – Bosu RSU Push up to overhead press
reps 10 - 12
0 Bosu
Tempo fast
Rest 30 sec
Set Reps Tempo Rest
1 10 - 12 Fast 30 sec (h:m:s)
2 10 - 12 Fast 30 sec (h:m:s)
3 10 - 12 Fast 30 sec (h:m:s)
LLT
LD – LLT – Rowing
time 3 minutes
time 3 Minutes
Tempo explosive
Rest 2 minutes
Set Time Time Tempo Rest
1 3 minutes h:m:s 3 Minutes h:m:s Explosive 2 minutes (h:m:s)
ULT
Assisted Explosive Squat TRX
reps 10 - 12
0 TRX
Tempo explosive
Rest 30 sec
Set Reps Tempo Rest
1 10 - 12 Explosive 30 sec (h:m:s)
2 10 - 12 Explosive 30 sec (h:m:s)
3 10 - 12 Explosive 30 sec (h:m:s)