MMA Workout (Major Muscle Apocalypse) – 20 Minute HIIT

20-Minute-HIIT-Workout---MMA-Workout

This is a 20 minute HIIT workout that moves along quickly. You’ll need an interval timer, pull-up bar (or sub dip station), and sandbag (or substitute). You’ll complete 20 second intervals of 4 exercises – 10 times through.

Workout Recap

This one sneaks up on you and moves along quickly. I really like that it isn’t overly complicated.

I completed assisted pull-ups throughout the workout. I got a little extra workout boost because I had to run across my kitchen to my pull-up bar each time that interval came up.

Sandbag Side Lunge & Knee Up Left: 7, 7, 7, 8, 7, 9, 8, 8, 7, 8
Sandbag Side Lunge & Knee Up Right: 7, 8, 9, 7, 9, 8, 9, 8, 9, 8
Burpees (push-ups from knees): 4, 4, 4, 4, 4, 4, 4, 4, 4, 4
Pull-ups: 6, 6, 7, 7, 7, 7, 7, 7, 6, 6

I finished up with a cardio interval blast. I set my timer to 10 rounds: 5 seconds rest, 60 seconds work.

High Knees
Box Tap Downs: 62, 61
Mountain Climbers: 81 | Low Box Jumps: 18
Skaters: 51, 50
Jumping Jacks: 63, 65

Workout Stats

Weight: 40 pound sandbag
8″ Step for Cardio Interval Blast
Calories Burned: 435
Max Heart Rate: 163
Total Workout Time: 47:42

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