15 Minute HIIT Cross Training

Originally posted on: Bender Fitness.



Hi Everyone!

This 15 Minute High Intensity Interval workout is one of my favorites for cross training. It's intense, get's your heart rate up, and helps improve you VO2 Max, while also strengthening muscles that assist in running. 

This style of cross training burns body fat, and maintains lean muscle mass, which will assist you in becoming a faster and more efficient runner. 

Since filming this workout Jesse and I have both repeated it, and been able to increase the number of reps we get in significantly. 

I hope you enjoy it!
Melissa



All Levels: Max reps during each 50 second interval, 10 seconds of rest.
No Equipment Necessary. The numbers in parenthesis are the number of reps I completed during each interval.

1. High Knees
2. Jump Kick Right (25)
3. Jump Kick Left (25)
4. 3-way Double Mountain Climber
5. High Knees
6. Squat Jump (25)
7. Mountain Climbers
8. Lunge Jumps (18)
9. Lunge Kick (right) (12)
10. Lunge Kick (left) (15)
11. High Knees
12. Surfer (21)
13. Burpee (6)
14. Low Jacks (40)
15. Pendulum (60)