Name: Playbook - Nick Walker - HIIT Calorie Burner
Uploaded: 2022-10-31T22:42:45.490Z
Duration: 35 min
Description: HIIT Calorie Burner

Anthony

Loved this one! I was to be innovative with the rows but loved all the upper body.

Scott

First time using the row machine. It was fun!

Josh

I love this workout. Whatever it is…it was my favorite!

“What do you get when you cross a centipede with a parrot?

A walkie-talkie.”

Jake Milton

If you have access to a row machine and/or ski erg, give this workout a try to get your entire body engaged throughout the workout! You will burn a ton of calories, so stay hydrated and breathe in through your mouth then out through your nose. 🗣

I recommend using this workout as its own or supplemented with a heavy strength day. 🔥

Equipment — 1 Dumbbell / Ski Erg / Row Machine

⬇️⬇️⬇️

Circuit 1: 4 Rounds
- 150m Ski Erg
- 20 Goblet Squat 
- 20 Overhead Press 
- 20 Curls

Circuit 2: 4 Rounds
- 150m Row Machine
- 20 Push Ups
- 10 each High Plank Single Arm Row
- 10 each Lateral Raises

Circuit 1: 4 Rounds
- 150m Ski Erg
- 20 Goblet Squat 
- 20 Overhead Press 
- 20 Curls

- Reach up top as if you are performing a lay pulldown 
- Keep legs straight and hamstrings/glutes engaged
- Pull down as you push hips back
- Thrust forward as you reach back up 
- Get faster as you feel comfortable

Ski Erg

- Hold the dumbbell at chest height
- Push your hips back and keep your chest up as you come down 
- Reach parallel and push through your heels to come up

Goblet Squat

- In a standing position with hands on side of dumbbell
- Elbows bent to 90 degrees
- Straighten elbows pressing dumbbell overhead 
- Lower back to starting position with control

Overhead Press

- Start with dumbbell in between hands
- Curl dumbbell up towards shoulder
- Lower until arms almost fully extended

Curls

Circuit 1

Circuit 2: 4 Rounds
- 150m Row Machine
- 20 Push Ups
- 10 each High Plank Single Arm Row
- 10 each Lateral Raises

- Push yourself back through toes
- As you push back, keep chest up and pull back to between chest and belly button 
- Keeping chest up, reach forward and bend knees to let yourself come back to the starting position

Row Machine

- Hands outside of shoulder width 
- Keep core tight
- Descend with elbows at 45°
- Stretch chest and push back up

Push Ups

- Stabilize through shoulder
- Keeps hips square to the ground 
- Pull opposite arm with dumbbell back through side of hip 
- Try not to lean to one side

High Plank Row

- Raise the dumbbell with a slight bend at the elbow
- Raise until you reach shoulder height

Single Arm Lateral Raise

Circuit 2

HIIT Calorie Burner

Zhamoyani

Full Body (Weighted) HIIT

Kylie

Candice

Bodyweight HIIT

Demarcus

Christian Atta-Darkwah

Leg BURNER!

Hey Coach Nick! Super inspired today especially after getting your message overnight! 10 minutes on the inclined treadmill, then self care hip mobility.( i do this daily. Helps mucho being 59 3/4 years old) ! Then did this box jumps etc HIIT.  I add some 30" jumps at the end. That's high for me at 5' 6"! I'm sure you can leap over houses with those giant legs of yours! Honestly, grateful to have ya guiding me! Onto today's hotel workout! Woohoo, sweating terribly already! No response necessary Coach Nick! Enjoy the holiday season!!☺

Aldo

Have done this HIIT many many times now per your suggestion! You're right stamina and intensity(Nick- like,yuk yuk...trying man.)increasing. Doing more box jumps, etc per 30 seconds intervals! Onto your new minimal equipment workout from your trip. Love doing any and all configurations you send! Thanks again Coach Nick!

HIIT Calorie Burner

Community

More workouts from Nick Walker