High Intensity Gym Cardio HIIT Workout


Here’s a great and simple way you can workout this Saturday at your local big box gym, burn some calories, work on posture, and increase your strength levels. That’s called a win-win-win.
I’m posting this because I haven’t put anything up for a few weeks, and much like the high school boyfriend who ignores his significant other for two weeks, I feel guilt and I’m giving you something shiny, so you’ll forgive me and forget about our sordid past. Also, since it’s been two weeks, I’m dying to make out in the back of Twilight Part I, and there’s no way that’s going to happen if you’re still mad at me.
“I love you baby…. No, I’m not just saying that…… I totally do!”

Here it is:
Set the treadmill at a 12-15 incline, and your speed between 2.8 and 3.5. Every time I refer to the treadmill, I will be referring to this particular setup.
Follow this exactly and you will be feeling amazing in 35 min..

Warm Up

1)Treadmill x 3 min

2a)Kettlebell/Dumbbell Swing x 20
2b) Kettlebell/Dumbbell squat (same weight) x 20
Rest 60 sec

3) Treadmill x 3 min

4a) Shoulder side raises x 20
4b) Shoulder Front Raises x 20
4c) Shoulder Press x 20 (take the weight 1 increment higher for this, and do 10 standing on one foot, and 10 on the other)

5) Treadmill x 3 min

Rest 60 sec

6)Treadmill x 3 min

7a) Kettlebell/Dumbbell Swing x 20
7b) Kettlebell/Dumbbell squat (same weight) x 20
7c) Push up position plank 1 min

8)Treadmill x 3 min

Cool Down

Go as heavy on the weights as possible. You are only doing a few sets of actual weight lifting.
You will be breathing hard, you will be uncomfortable, but do it anyways. It will be SUPER FUN!
Love yo


  1. Miss you, Nate! I’m going to read this workout over and over and hope that it translates from my brain to my body! What do you think?!


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