Buns ‘n Guns HIIT

Buns ‘n Guns workout because it’s fun to say! For the most part, I don’t like to isolate body parts or muscle groups with my workouts, especially with HIIT. If you’re giving it your all for 20 or 30 (or 40) minutes, you may as well get the most bang for your buck.

This workout strays slightly from that philosophy, in that you will alternate between exercises that target your upper body (guns) and lower body (buns), though in reality you’ll get plenty of leg, chest, back and core work too!

The workout is designed so that you’ll be pairing a cardio-based movement with a strength based movement, one of them being focused on upper body, the other lower body.

buns n guns

In each of the sets above, you will complete each exercise for 4 rounds of 45 seconds on/ 15 seconds rest. Do 4 rounds of the first exercise before you do 4 rounds of 45/15 for the second exercise.

Breakdown of the First Set:

  • Exercise 1 is your cardio move and is also the upper body portion of the set.
  • Start by doing 4 consecutive rounds of Burpees with Push-up
  • Exercise 2 is the strength  move and focuses on lower body.
  • Once you’ve completed 4 rounds (4 minutes) of the Burpees, you’ll do 4 consecutive rounds of the Goblet Squat.
  • Remember, each “round” is a set of 45 seconds all out work followed by 15 seconds of rest.

Each set is similar to the first; the first movement is always cardio and the second is always strength. However, you will alternate between starting with upper and lower body.

You get an extra shot of core work with the final set. The first exercise is still cardio (Mt. Climbers) and the second is strength (with your back on the ground and your legs straight up overhead, alternate between doing one Toe Touch and then one Hip Lift, continually for 45 seconds)

Modifications & Options

  • You will need some fort of resistance for the strength movements.
    • One set of moderately heavy dumbbells will do, or use a medicine ball, kettlebell, single heavy dumbbell, soup cans, whatever!
    • You can really crank the intensity of this workout by using a challenging set of weights. Conversely, you can tone it down a bit by using a lighter weight.
  • There are, of course, tons of options for rest.
    • I recommend resting 30 seconds to 1 minute after you’ve done 4 rounds of your cardio exercise before moving into 4 rounds of strength. Then, rest another 1 to 2 minutes before you move to the next set.
    • More advanced: No rest between cardio & strength rounds for each set. Resting 1 minute between sets.
    • Beginners: Rest as needed. Everyone will get the most out of this workout if you’re giving 100% intensity for each round, so if you need extra rest between rounds or between sets, take it.

As always, I’d love to hear how this HIIT went for you! Share in a comment!

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