Name: Playbook - Hard To Kill Fitness - W3/D6 HIIT Circuit
Uploaded: 2025-08-05T03:38:53.041Z
Duration: 20 min
Description: W3/D6 HIIT Circuit

WORKOUT: HIIT circuit 🕒 15-20 mins
*4 rounds
-Burpees 25 reps
-Bodyweight squat 25 reps
-Shuttle run 60m (15m out & back twice)


EQUIPMENT REQUIRED:
15m space

- Stand shoulder width apart
- Place your hands on the floor in front of you
- Hop back bringing your body down to the floor
- Hop forward placing your feet on the floor
- Jump up in the air and bring your hands over your head

Burpee

- Stand with your feet shoulder-width apart with your feet turned out slightly to open the hip joint. Hands can be behind the back of your head or straight out.
- Lower your body until your thighs are parallel to the floor.
- Pause, then return to the starting position.

Bodyweight squat

- Place cones/markers the desired distance apart.
- Starting at one cone, get into a sprinter position.
- Sprint as fast as you can to the other cone.
- Turn and sprint back to the original cone.
- Repeat for as many reps as required.

Shuttle run

HIIT circuit

W3/D6 HIIT Circuit

I’m definitely burnt. Can’t wait to feel the results when i’m done with it all!

Robert

You need an AI system to calculate what weights people should be using for the different lifts. Build a system into it that would help calculate the progression of weights

Ryan

W1/D1 Upper Body (chest/back/biceps)

Mason

Just got through swat school, gotta gain back my mass and keep up the cardio

John

Nick

W1/D2 Lower Body (strength/size) + Sprint Intervals

W1/D3 DAY OFF

Matt

Christine

Joshua Cope

W1/D4 Upper Body (shoulders/triceps)

Manny Perez

Matthew

Tomorrow concludes WK1. So far? Motivated more each day. And sore.

Raymond

W1/D5 Full Body (strength/size)

These work outs are pretty much the same and don’t change, this makes it get boring very quickly. I like the program and have physical improved my physique and how I feel but at this point I’m just doing it to completion

Finished week 1! Too early to appreciate physical results. But motivation is high, dedication is seamless. Accomplished and proud. Look forward to week 2. Semper

W1/D6 HIIT Circuit

W1/D7 DAY OFF

Full workout with proper rest is some work. Had to sub crunches for planks but still got a nice pump.

Xzavior

Joseph

W2/D1 Upper Body (chest/back/biceps)

Not for the faint of heart 
Killer workout

Jacob

W2/D2 Lower Body (strength/size) + Sprint Intervals

W2/D3 DAY OFF

W2/D4 Upper Body (shoulders/triceps)

W2/D5 Full Body (strength/size)

W2/D6 HIIT Circuit

W2/D7 DAY OFF

W3/D1 Upper Body (chest/back/biceps)

This got me from overweight and lazy to the best shape of my life before I was in a bad car accident. Now I’m getting back into even better shape. Thanks HTK

Michael

W3/D2 Lower Body (strength/size) + Sprint Intervals

W3/D3 DAY OFF

Felt great. I’ve been on the program for three weeks already but I just got the app to make it easier for me to track

Alesha

W3/D4 Upper Body (shoulders/triceps)

W3/D5 Full Body (strength/size)

W3/D7 DAY OFF

The app was messing up and not letting me plug in my weights.

W4/D1 Upper Body (chest/back/biceps)

W4/D2 Lower Body (strength/size) + Sprint Intervals

W4/D3 DAY OFF

W4/D4 Upper Body (shoulders/triceps)

W4/D5 Full Body (strength/size)

W4/D6 HIIT Circuit

W4/D7 DAY OFF

W5/D1 Upper Body (chest/back/biceps)

I hate these leg days but they do me so well!

W5/D2 Lower Body (strength/size) + Sprint Intervals

W5/D3 DAY OFF

W5/D4 Upper Body (shoulders/triceps)

W5/D5 Full Body (strength/size)

W5/D6 HIIT Circuit

W5/D7 DAY OFF

W6/D1 Upper Body (chest/back/biceps)

Jesus

W6/D2 Lower Body (strength/size) + Sprint Intervals

W6/D3 DAY OFF

W6/D4 Upper Body (shoulders/triceps)

W6/D5 Full Body (strength/size)

W6/D6 HIIT Circuit

W6/D7 DAY OFF

W7/D1 Upper Body (chest/back/biceps)

W7/D2 Lower Body (strength/size) + Sprint Intervals

W7/D3 DAY OFF

W7/D4 Upper Body (shoulders/triceps)

Jaden

W7/D5 Full Body (strength/size)

W7/D6 HIIT Circuit

W7/D7 DAY OFF

W8/D1 Upper Body (chest/back/biceps)

W3/D6 HIIT Circuit

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