High Intensity Interval Training Workout is a quick and universal routine for any gender or age. Burn those calories!
First of all, go to the gym with a focused mindset, no distractions. Put your headphones on, get in your zone and focus on doing each and every rep in the workout with intensity.
This workout only allows 60-second breaks in between sets. This keeps your heart rate up to burn calories throughout the workout. Remember to stay hydrated!

1. Start off with an easy five to ten minute run to loosen up. Do a quick stretch and make sure you are ready to go.
2. Sit Ups: 20 reps, 60 second breaks. 3x
3. Squats: 10 reps, 60 second breaks. 3x
4. Cable Lateral Pull Downs: 10 reps, 60 second breaks. 3x
5. Cable Rows: 10 reps, 60 second breaks. 3x
6. Flat Bench Press: 10 reps, 60 second breaks. 3x
7. Shoulder Press: 10 reps, 60 second breaks. 3x
8. Seated or Standing Curls: 10 reps, 60 second breaks. 3x
9. Cable Triceps Pull Downs: 10 reps, 60 second breaks. 3x
10. Sit Ups: 20 reps, 60 second breaks. 3x

End with 10 bleachers for cardio. Sprint as fast as you can up a bleacher row and walk back down. Do this 10 times with high intensity. Get out and push yourself!