Ultimate Cross-Training: Full-Body Home Workouts for All

Name: Ultimate Cross-Training: Full-Body Home Workouts for All
Rating: 5.0 (5 reviews)

5 Week Comprehensive Guide to High-Intensity Interval Training (HIIT) for All Levels - Fast track 40' home workouts

Created byGeorgios Kostopoulos

Last updated 1/2025

English

What you'll learn

Improved fitness: Improves overall fitness, including strength, endurance, flexibility, and mobility.
Time saving: Are short and intense, making them perfect for busy schedules.
Varied workouts: Are constantly varied, keeping your workouts fresh and exciting.
Scalability: Can be adjusted to fit your fitness level and goals.
Accountability: A HIIT program can provide you with the accountability you need to stay on track and motivated.

Course content

1 section • 5 lectures • 57m total length

Week 112:23
WEEK 1
Full Program

MONDAY
Warm up:
3 Rounds X
30 Jumping Jacks
20 Situps
Workout:
20’ AMRAP
1’ Squat Hold
20 Squat
1’ Plank
15 Inchworm and a Pushup

TUESDAY
Warm up:
2 Rounds X
10 Shoulder taps
10 Hips taps
10 Arm extensions
30 Mountain Climbers
Workout:
4 Rounds X
15 Pike Pushups
15 Bicep Curls (use dumbbells OR a stick that you will place in the back straps of your backpack)
15 Tricep Dips

WEDNESDAY
Warm up:
3 Rounds X
30 Jumping Jacks
20 Situps
Workout:
7’ AMRAP
Down Ups
Then
7’ AMRAP
Burpee Box Jumps (use a steady surface)

THURSDAY
Warm up:
1’ Plank
30” Side Plank Left
30” Side Plank Right
30” Hollow
30” Arch
Rest 1’
Repeat for a total of 4 Rounds.
Workout:
2 Rounds X
50 Situps
50 Squat
40 Crunches
40 Lunges
30 Leg Raises
30 Bulgarian Squats
20 V Ups
20 Cossack Squats

FRIDAY
Warm up:
3 Rounds X
30 Jumping Jacks
20 Situps
EMOM 20’ (Every Minute On the Minute)
Workout:
1’ 25 Situps
2’ 20 GR2OH (use dumbbell OR a plate OR a loaded backpack)
3’ 12 Burpees
4’ 20 Step ups (stairs OR in steady chair)

SATURDAY
3km Fast walking OR 5km Run OR 10km Bicycle

SUNDAY
Rest
Week 212:05
WEEK 2
Full programm

MONDAY
Warm up:
1’ Jumping Jacks
1’ Mountain Climbers
1’ Down ups
Workout:
3 Rounds no rest X
10 Pushups
20 Squat
Then
12’ AMRAP
5 Burpees
15 Jumping Squats
10 HR Pushups
15 Jumping Squats

TUESDAY
Warm up:
3 Rounds X
30 Jumping Jacks
15 Squats
Workout:
40’ EMOM
1’ 15 SDHP - Sumo Deadlift High Pull (Use a loaded backpack)
2’ 20 Situps
3’ 12 Box Jumps (Use a steady surface)
4’ 24 Lunges
5’ Rest

WEDNESDAY
Warm up:
4 Rounds X
30” Plank
30” Squat Hold
30” Rest
Add 10” every round
Workout:
5 Rounds X
21 Backpack Thrusters
21 Inchworms
21 Leg Raises

THURSDAY
Warm up:
4 Rounds X
20 Situps
20 Slides (From a plank position slide a heavy object under your core from one side to the other using opposite hand e.g., a dumbbell or a book)
20 Crunches
Workout:
21-15-9-15-21
- Burpees
- GR2OH (Heavy Backpack, with two hands grab your bag and move it from the ground over your head in a lockout position)
- Squats wearing your loaded backpack

FRIDAY
Warm up:
4 Rounds X
20 Situps
40” Plank
10 Pushups
20 Lunges
Workout:
16’ AMRAP
20 Cossack Squats
3 Wall Walk
20 Bulgarian Squats
10 Pike Pushups

SATURDAY
3km Fast walking OR 5km Run OR 10km Bicycle

SUNDAY
Rest
Week 313:13
WEEK 3

MONDAY
Workout:
8’ EMOM
20 SJR/Jumping Jacks
12-15 Situps
2’ Rest
8’ EMOM
20 SJR/Jumping Jacks
12-15 Pushups
2’ Rest
8’ EMOM
20 SJR/Jumping Jacks
12-15 Jumping Squats
2’ Rest
4’ EMOM
20 SJR/Jumping Jacks
12-15 Burpees

TUESDAY
Warm up:
10 Down-ups
20’’ Hollow
10 Down-ups + 2 Squats
20’’ Leg Raises
10 Down-ups + 2 Pushups
20’’ Hollow Scissors
10 Down-ups + 2 Squats + 2 Pushups
20’’ Sprinter Situps
Workout:
12’ AMRAP
20 Skipping reps
12 Plank M. Climbers
20 Skipping reps
12 Weighted* Step-ups (high step-chair-sofa)
*use any heavy item/shopping bags etc.

WEDNESDAY
Warm up:
20’’ Plank + 10 Plank to pushup
20’’ Squat Hold + 15 Squats
20’’ Hollow +10 Leg Raises
20’’ Arch + 20 Back-Extend
Workout:
14’ AMRAP
5 Burpees over back-pack
15 S.D.H.P. – Sumo Deadlift High Pull (back-pack)
5 Burpees over back-pack
15 Back-pack squat clean (a quick deadlift to a low squat and up)

THURSDAY
Warm up/Core strengthening:
2 Rounds X
5 Burpees
20’’ H.S. Hold/Wall Walk Hold
20 Lunges
20’’ H.S. Hold/Wall Walk Hold
Workout:
' ? Minutes ' EMOM
10 Lunges + 4 Thrusters (use a heavy item/book etc.)
Add 2 Thrusters every minute until failure
2’ REST
' ? Minutes ' EMOM
10 Toe Taps (in pushup position touch opposite toe alternate)
+4 pushups
Add 2 pushups every minute until failure

FRIDAY
Warm up:
10 Good-mornings
10 Down-ups
10 Burpees
10 Down-ups+1 Jumping Squat
10 Burpees + 1 High knee tap
Workout:
10,9,8,7,6,5,4,3,2,1
Strict HSPU/Pike Pushups/Pushups
V-Situps*2
Box Jumps/Step-ups
Russian Twists*2 (use a heavy item/book etc)
SJR*6/Speed jumps*3 (10*6, 9*6, 8*6…. OR 10*3, 9*3, 8*3….)

SATURDAY
3km Fast walking OR 5km Run OR 10km Bicycle

SUNDAY
Rest
Week 49:43
WEEK 4

MONDAY
Warmup:
3 Rounds
30” Plank
30” Squat Hold
20” Hollow
20” Arch
Workout:
10’ AMRAP
In the beginning of every minute
10 Jumping Squats
For the remaining time as many reps as possible
Pushups
Count number of pushups

TUESDAY
Warmup/Core strengthening:
6’ AMRAP
1-2-3-4-5......Burpees
2-4-6-8-10....Situps
Workout:
For Time
150 Lunges
75 Burpees

WEDNESDAY
Warmup/Core strengthening:
10’ AMRAP
20 Situps
10 Down ups
20 Crunches
10 Inch worm
Workout:
4 Rounds X
20 Thrusters (Heavy Backpack)
20 Tricep Dips

THURSDAY
Warm up:
3 Rounds X
30 Jumping Jacks
20 Situps
Workout:
20’ AMRAP
20 Step ups
15 Leg Raises
20 Box Jumps

FRIDAY
Warm up:
3 Rounds X
20 Situps
14 Slides
40” Plank
Workout:
4 Rounds X
2 Wall Walk
20 Squat
6 HSPU or 8 Pike Pushups
20 Reverse Lunges
8 Pike Pushups
20 Cossack Squats

SATURDAY
3km Fast walking OR 5km Run OR 10km Bicycle

SUNDAY
Rest
Week 510:17
WEEK 5

MONDAY
Warm up:
3 Rounds X
20 Crunches
10 Slides (Hold a pushup position and slide a heavy object underneath you using your opposite hand, if object is on your left grab it with your right and slide it under your chest and move it to your left keeping a sturdy core and continue to the other side for 10 reps.)
20 Back Extensions
Workout:
5’ AMRAP
10 Jumping Jacks
10 Lunges
10 Squats
Rest 2’
Repeat

TUESDAY
Warm up:
3 Rounds X
40” on 20” off
Jumping Jacks
Down ups
Jumping Squats
Hollow
Workout:
12’ AMRAP
6 Diamond Pushups
6-6 Step ups (use a chair or something steady)
12 Shoulder Strict Press with a dumbbell or a full backpack

WEDNESDAY
Warm up:
3 Rounds X
30 Jumping Jacks
20 Situps
Workout:
5 Rounds X
20 Situps
30” Plank
10 Shoulder Taps
10 Hip Taps
10 Pushups
15 Leg Raises
15 Tricep Dips
30 M Climbers

THURSDAY
Warmup/Core strengthening:
4 Rounds X
20” Hollow
30” Arch
40” Plank
40” Squat hold
Rest 10” after every exercise
Workout:
Home “Annie”
50-40-30-20-10
Speed Jumps (use something flat to jump with both legs front and back as fast as possible, in the gym we use a 5kg plate, improvise)
Situps

FRIDAY
Warmup:
3 Rounds X
20 Jumping Jacks
14 Leg Raise Over Pass (Place an object in front of you while you are sitting on the floor, lift you legs and pass them over the object without touching your heels on the floor. Keep hands in front of your core, don’t sit on your palms)
30” Squat Hold
14 Slides (See Monday’s description)
Workout:
For Time
21-15-9
Backpack Thrusters
Burpees

SATURDAY
3km Fast walking OR 5km Run OR 10km Bicycle

SUNDAY
Rest

Requirements

No requirements or prerequisites required to take this course
Willingness to change your mind and body
Passion for Fitness

Description

Welcome to our home workout HIIT course - the ultimate fitness challenge to help you crush your goals and achieve your best!

Get ready to sweat, push yourself to the limit, and see real results as you work through our high-intensity workouts which designed to improve your strength, endurance, and overall fitness.

Our experienced coach have put together a comprehensive program that will challenge you physically and mentally, all from the comfort of your own home.

Whether you're new to home training or a seasoned athlete, our program is scalable and customizable to fit your individual needs and help you reach your goals.

So if you're ready to take your fitness to the next level, join us and become a part of our vibrant Cross Training community today!

Body transformation with less time and money is now a fact!

Here you will find a 5-week workout program.
Demonstration video for each workout to see the exercise and the technique.
Each day, one different workout is waiting for you in order to never get bored.
25 different workout combinations is waiting for you.
Whole workout will last no more than 40'.
No special equipment needed.
Lose fat and get well-shredded fast.
Warm up is included in each workout.
Result guaranteed.

Are you a beginner with no previous experience and want to improve your body and health?

You do not a have equipment on your home?

Are you in a place where you would like to train yourself just to keep in shape?

Would you like to lose fat ?

Are you in intermediate level and you want to sustain or even improve fitness?

This course is made for you!!!

What is HIIT training:

In HIIT training, you will often see it as circular training, refers to a combination of exercises from other programs, different from your classic training. In relation to running for example, a runner is cross training when alongside the running program she does a cycling, swimming or strength training session to enhance the running program. It improves strength and flexibility in muscles that running cannot.

In one workout, cross training includes 45 minutes of an intense program with exercises from a variety of workouts. The result; Intense HIIT workout that burns calories and sweats.

High-Intensity Interval Training (HIIT) has gained popularity for its effectiveness in improving cardiovascular fitness and overall health. Here are some positive aspects of HIIT:

Efficient Time Use: HIIT workouts are typically short but intense, making them a time-efficient option for individuals with busy schedules. Short bursts of high-intensity exercise followed by rest or lower-intensity periods can provide significant benefits in a relatively short amount of time.
Improved Cardiovascular Health: HIIT has been shown to enhance cardiovascular health by improving heart function, increasing oxygen consumption, and promoting better circulation. It can help lower blood pressure and reduce the risk of cardiovascular diseases.
Fat Loss and Weight Management: HIIT has been found to be effective for burning calories and promoting fat loss. The intense nature of the workouts can elevate the metabolic rate, leading to increased calorie expenditure both during and after the exercise session.
Muscle Preservation: Unlike some traditional forms of steady-state cardio, HIIT has been shown to help preserve muscle mass while promoting fat loss. This is particularly beneficial for those looking to improve body composition.
Increased Metabolism: HIIT can elevate the resting metabolic rate, causing the body to burn more calories even when at rest. This is known as the afterburn effect or excess post-exercise oxygen consumption (EPOC).
Improved Insulin Sensitivity: HIIT has been associated with increased insulin sensitivity, which is beneficial for blood sugar control. This can be particularly important for individuals at risk of or managing type 2 diabetes.
Adaptability: HIIT workouts can be adapted to various fitness levels and preferences. They can be performed using bodyweight exercises, with equipment, or as part of different exercise modalities such as running, cycling, or swimming.
Increased Endurance and Performance: Regular HIIT sessions can improve overall endurance and enhance athletic performance. This is beneficial not only for athletes but also for individuals looking to improve their stamina in daily activities.
Variety and Challenge: HIIT workouts can be easily modified to add variety, preventing boredom and plateaus. The constant variation in intensity and exercises can keep workouts challenging and engaging.
Accessibility: HIIT workouts can often be done with minimal or no equipment, making them accessible for people who may not have access to a gym or prefer to work out at home.

While HIIT offers numerous benefits, it's important to note that it may not be suitable for everyone. Individuals with certain health conditions or injuries should consult with a healthcare professional before starting a HIIT program. Additionally, proper form and gradual progression are essential to avoid the risk of injury.

In addition, if you run often, do swimming, cycling or rowing as they can strengthen your physical condition without burdening your body with the impact that running causes.

And by engaging different muscle groups, you can correct imbalances and strengthen overall. This will help you run for longer. And in case you get injured, you'll have a familiar option to maintain your fitness.

Show consistency!

Regularly participating in a group program at the gym is an easy way to cross train. And if you prefer to work out alone, set a regular date and place, such as a bike ride in your neighborhood once a week, so the habit can form.

Who this course is for:

Beginner and average learners
People who want to exercise