HIIT and Lower Body Strength Training for Fatloss and Muscle Growth

HIIT and Lower Body Strength for Fatloss and Muscle Growth :

Hello everyone today we're having a different kind of workout we're going to combine hiit and strength ,the perfect combination to lose fat and gain muscles.
We begin with the HIIT,we're doing 8 groups of 2 exercises each ,and 2 sets each exercise in an ABAB format ,that means doing exercise A wait 10 seconds and move to exercise B ,then repeat the cycle,then move to the next group .
In this workout ,we're doing every exercise for 20 seconds then rest 10 second between.That been said LET'S DO IT!

Warm up (20 s):
1-Slow high knees
2-Slow butt kicker
3-Toe touch sweeps
4-Leg swing
5-Squat
6-Lunges
8-Warrior 2
9-Jog in place
10-Jumping jacks


HIIT Workout:

Group 1 [2 sets ,20 second active ,10 second rest]
A-Jumping lunges
B-Walkdown

Group 2 [2 sets ,20 second active ,10 second rest]
A-Star jump
B-Side lunges toe touch

Group 3 [2 sets ,20 second active ,10 second rest]
A-Squat jacks
B-Lateral jumps

Group 4 [2 sets ,20 second active ,10 second rest]
A-Burpee
B-Jackknife get up

Group 5 [2 sets ,20 second active ,10 second rest]
A-Power skips
B-Pop squat

Water Break (2-3 minutes)

Group 6 [2 sets ,20 second active ,10 second rest]
A-Lateral jumping lunges
B-Plank Jacks

Group 7 [2 sets ,20 second active ,10 second rest]
A-4 High knee + Jumping jacks
B-Mountain climbers

Group 8 [2 sets ,20 second active ,10 second rest]
A-Sumo squat to Lunges
B-Jumping jacks

Strength Training :
Now comes the fun part ,in this routine we're doing 4 exercises with 5 to 6 sets each ,in this strength training we're focusing on the calves ,the lost muscle ,it's of most importance to do some workouts focusing on some muscles ,so let's start with calves:


Group 1 [5-6 sets,15-20 reps ,45s to 1 minute rest]
A-Calve raises

Note:Use two dumbbell not too heaving ,you must control the weight and get at least 15 solid reps ,contract your gluts to stay stable .

Group 2 [5-6 sets,15-20 reps ,45s to 1 minute rest]
A-Hip thrust

Note:for the first set stay on medium weight ,then go heavy .

Group 3 [5-6 sets,15-20 reps ,45s to 1 minute rest]
A-Lunges

Note:Start with dumbbell that you can do at least 16 reps for the first sets ,with steady form.

Group 4 [3-4 sets,15-20 reps ,45s to 1 minute rest]
A-Calve extensions

Note:
See ATHLEANX video to get the full meaning of the exercise :
https://www.youtube.com/watch?v=MuD58rqj8SE&t=1s

Cool Down:
1-Standing quad stretch
2-Inner thigh stretch
3-Downward dog
4-Pigeon stretch
5-Deep gluts stretch
6-Cobra stretch
7-Supine twist stretch
8-Butterfly stretch
9-Hip stretch

And it's done ! nice job guys ,hope you liked this routine ,drink lots of water ,and eat healthy ,sleep well .See you next time .Peace .