This is the HIIT workout from the Advanced Shred plan. It trains Cardio, Quads, Core and Chest across 5 exercises, and takes roughly 70 to 85 minutes.
You open with Burpee while you are freshest, then work down the list. Most sets sit in higher reps for endurance and the pump. Rest 45 to 75 seconds on the harder lifts, and add a little weight whenever you own the top of the rep range.
| Exercise | Sets × Reps |
|---|---|
 Burpee | 4 × 15 |
 Jump Squat | 4 × 15 |
 Mountain Climber | 4 × 20 |
 Push Up | 4 × 15 |
 High Knee Skips | 4 × 20 |
