HALLOWEEN HIIT

Halloween HIIT IDEAS – Simple Format !

Here’s a Halloween 30 Workout using Protocol 2 that incorporates a mix of cardio, upper body, and lower body exercises. The workout is designed to keep the heart rate up and provide a full-body burn, with intervals to keep the pace intense and exciting!

Halloween 30 Workout

Protocol Overview:

Work: 30 seconds

Rest: 10 seconds (between exercises)

Sequence: Cardio x 2, Upper Body x 2, Cardio x 2, Lower Body x 2

Complete: 8 exercises, then rest for 20 seconds

Repeat Sequence: 6 rounds

Workout Breakdown

Exercise Sequence (Complete all 8 Exercises, then Rest for 20 Seconds)

Cardio 1: High Knees (High-Impact)

Aim for quick, high knees to keep the heart rate elevated.

Cardio 2: Burpees (High-Impact)

Classic burpees for full-body cardio.

Upper Body 1: Dumbbell Shoulder Press

Standing, press the dumbbells overhead and lower with control.

Upper Body 2: Dumbbell Bent-Over Rows

Hinge at the hips, row the dumbbells up towards the ribs, focusing on squeezing the back.

Cardio 3: Jumping Jacks (High-Impact)

A fast-paced classic for added cardio.

Cardio 4: Mountain Climbers (High-Impact)

Hands on the ground, drive knees alternately toward the chest.

Lower Body 1: Dumbbell Goblet Squats

Hold one dumbbell at chest height and perform a squat, focusing on depth and control.

Lower Body 2: Dumbbell Reverse Lunges (alternating legs)

Round 2

Cardio 1: Jump Rope (High-Impact)

Cardio 2: Speed Skaters (side-to-side jumps)

Upper Body 1: Dumbbell Chest Press (on mat)

Upper Body 2: Dumbbell Bicep Curls

Cardio 3: High Knees to Jack Combo (alternate every few counts)

Cardio 4: Lateral Shuffles (quick side-to-side steps)

Lower Body 1: Dumbbell Step-Ups (onto a stable platform)

Lower Body 2: Dumbbell Side Lunges (alternating sides)

Round 3

Cardio 1: Power Jacks (wide-legged jumping jacks)

Cardio 2: Butt Kicks

Upper Body 1: Dumbbell Upright Rows

Upper Body 2: Dumbbell Tricep Extensions (overhead)

Cardio 3: Mountain Climbers

Cardio 4: Squat Jumps

Lower Body 1: Dumbbell Deadlifts

Lower Body 2: Dumbbell Reverse Lunges (alternating legs)

Round 4

Cardio 1: High Knees with Punches (hold light dumbbells, optional)

Cardio 2: Plyo Lunges (explosive jumping lunges)

Upper Body 1: Dumbbell Front Raises

Upper Body 2: Dumbbell Push Press (slight leg drive to push dumbbells overhead)

Cardio 3: Burpees

Cardio 4: Side-to-Side Hops

Lower Body 1: Dumbbell Goblet Squats

Lower Body 2: Dumbbell Bulgarian Split Squats (alternate legs each round)

Round 5

Cardio 1: Lateral Bounds (explosive side jumps)

Cardio 2: Jump Tucks (knee raises to chest)

Upper Body 1: Dumbbell Renegade Rows (in plank position, alternating rows)

Upper Body 2: Dumbbell Lateral Raises

Cardio 3: Fast Feet (quickly tapping feet in place)

Cardio 4: Scissor Jumps

Lower Body 1: Dumbbell Sumo Squats

Lower Body 2: Dumbbell Calf Raises

Round 6

Cardio 1: Cross-Body Mountain Climbers

Cardio 2: Frog Jumps (squat down, jump forward, land low)

Upper Body 1: Dumbbell Hammer Curls

Upper Body 2: Dumbbell Chest Fly (on mat or bench)

Cardio 3: Jump Rope (double unders if possible)

Cardio 4: High Knee Sprints in Place

Lower Body 1: Dumbbell Single-Leg Deadlift (alternate each round)

Lower Body 2: Dumbbell Walking Lunges (hold dumbbells by sides)

Step back into a lunge, alternating legs, keeping dumbbells by your sides.