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.
