Hybrid HIIT Conditioning Workouts 

Hybrid HIIT Conditioning is a hack of old-school intervals. It involves a combination of intervals followed by a short rest, followed by steady state cardio. You might have come across re-esterification in high school chemistry, but do you know it’s happening in your body? Re-esterification is the process through which the body restores unused free fatty acids. You can prevent it with this powerful workout.

For this Hybrid HIIT Protocol

  • High-intensity interval as recommended 
  • Follow the cardio program given on the following page
  • Elliptical, rowing machine, bike, treadmill, or stair climbers are ideal for the exercise. (once you complete all phases, try it with another piece of equipment again from the start or start over with the same one if you want to specialize)
  • Step away from the equipment and rest for complete 5 minutes. This step is vital as it allows your body to collect mobilized free fatty acids into the bloodstream.
  • Perform 15-30 minutes of Long Slow Duration cardio at a heart rate of 130-140BPM. This is the crucial stage where your body incinerates the free fatty acids in the bloodstream. 


Phase One: Week 1 & 2

Workout(s)SetsHigh IntensityLow Intensity
640 Sec.2:00
2840 Sec.2:00
31040 Sec.2:00
41240 Sec.2:00



Phase Two: Week 3, 4 & 5

Workout(s) SetsHigh IntensityLow Intensity
5620 Sec.1:00
6, 7820 Sec.1:00
8,91020 Sec.1:00
101220 Sec.1:00



Phase Three: Week 6, 7 & 8

Workout(s)SetsHigh IntensityLow Intensity
11610 Sec.:30
12, 13810 Sec.:30
14, 151010 Sec.:30
161210 Sec.:30

Phase Four: Week 9, 10, 11 & 12

Workout(s)SetsHigh IntensityLow Intensity
17620 Sec.:10
18, 19820 Sec.:10
20, 211020 Sec.:10
221220 Sec.:10

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