Table 2 Example of HIFT exercises in each category
Aerobic | Lower body strength | Upper body strength | Abdominal/core strength |
|---|---|---|---|
Jumping jacks | Goblet squat | TRX chest press | Plank |
Skaters | Rear lunge | Push-up | Plank knee drives |
High knees jog | Curtsy lunge | TRX row | Side plank |
Fast feet with box | Box jumps | Push/press | Russian twist |
Kickboxers | Squat jumps | Overhead press | Lateral bends |
Butt kick jog | Deadlift | TRX bicep curl | Bicycle crunch |
Burpees | Box step-ups | TRX chest fly | Hollow hold |
Jump rope | Back/front squat | Triceps dips | Leg lifts |
| Â | Wall sit | TRX triceps press | Farmers carry |
TRX pistil squat | Lateral/front raise | TRX plank roll-out | |
Jump tuck | Bent-over fly | Exercise ball crunches | |
| Â | Bent-over row | Plank frog hops | |
Negative push-ups | Â |