Deadlift HIIT Workout

Total Time: Estimated 45 min.
Equipment: Barbell w/ Bumper Plates, Rings, Jump Rope, Climbing Rope, Gliders, Kettlebell, Medicine Ball
Skill Level: Advanced

Target Muscles: Full Body

This full body workout is Workout 3.3 straight from our HIITCore Training Guide. The workout consists of 4 different segments starting with the warm up (muscle preparation), followed by 2 HIIT segments and a final core burnout.

Whether at your local gym or in your garage, we recommend setting up for each segment separately and getting yourself a space that you will be working in. After each segment is complete, clean up your area and setup for the next segment as you simultaneously rest.

We have put a general guideline for rest in between segments, However, push yourself on this one and rest as little as possible during segments. Good luck and have fun!

Muscle Preparation

Repeat 3 Times

200 Meter Run
10 Deadlift @ 50% of 1 RM
10 Ring Row

*3 min rest in between segment.

HIIT Segment #1

Repeat 3 Times

1:15 Deadlift @ 80% of 1 RM
:45 Rest
1:15 Jump Rope (singles or doubles)
:45 Rest
1:15 Rope Climbs
:45 Rest

*3 min rest in between segment.

HIIT Segment #2

Repeat 4 Times

Every minute complete all reps and rest the remainder of the minute.

Min 1: 20 Wall Ball Throws
Min 2: 20 Kettlebell Swings (American or Russian)
Min 3: Rest

*3 min rest in between segment.

Core Burnout

Repeat 2 Times

:45 V-ups
:15 Rest
:45 Glider Pull-ins
:15 Rest
:45 Flutter Kicks
:15 Rest

For more great workouts like this one, download our free 2 month workout program, The HIITCore Training Guide. The guide is full of great information on the science behind HIIT as well as a nutrition article “Back to Basics” by Brianna Laurila, RD, LDN, which has great insight on formal a nutritional baseline.

Tell us how you did! Tag us on social media @hiitcorefitness and share the fun with your friends!