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HIIT It: Surviving the Zombie Apocalypse

By Jen Elliott
22
workouts
4
WEEKs
High
Commitment

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Included with workout plan
  • 28 days of guided programming
  • 22 workouts
  • Daily coaching sent directly to you
  • On-demand access from any device
  • Take workouts with you, offline
Equipment needed
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Dumbbells
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Yoga Mat
Keywords
weight training weight loss HIIT strength training cardio high intensity 4 week plan
About this workout plan
With Halloween around the corner, this 4 week plan will consist of a combination of HIIT drills and strength workouts to get you ready to knock out any Zombies that get in your way. Workouts include cardio and agility training. Plus, strength workouts incorporating bodyweight, dumbbells, and my favorite, kettlebells.
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Your coach
Jen Elliott

workout calendar

Monday Tuesday Wednesday Thursday Friday Saturday Sunday
work
Start STRONG with Bodyweigh... 
27 min
work
Build Your Strength with Ke... 
31 min
work
Drop (Kick It) It Like a Squat 
28 min
work
Optional: (Active) Rest Day 
33 min
work
Move like a Zombie is Chasi... 
35 min
work
Super Saturday Power Workout 
47 min
rest
Rest Day 
work
Week 2: Monday Plyometrics 
33 min
work
Dumbbell Strength Burnout W... 
36 min
work
KICK IT: Kickboxing Cardio 
34 min
rest
(Active) Rest Day 
work
20 Minute Speed Workout 
20 min
work
Saturday UrbanKick Combo Blast 
56 min
rest
Rest Day 
work
Week 3: Back to Bodyweight ... 
27 min
work
Kettlebell Strength Workout 
31 min
work
Drop it like a (deep) Squat 
28 min
work
Optional: (Active) Rest Day 
33 min
work
Cardio Drills to Out Run Zo... 
35 min
work
Power Lab Super Saturday Wo... 
47 min
rest
Rest Day 
work
Reactive Training for Survi... 
33 min
work
36 Minute Dumbbell BURNOUT  
36 min
work
Cardio Kickbox Workout 
34 min
rest
(Active) Rest Day 
work
Speed Lab: 20 Minute Friday... 
20 min
work
Finish Strong: UrbanKick Combo 
56 min
rest
Rest Day 
Day 1  work Start STRONG with Bodywe...  27 min
Day 2  work Build Your Strength with...  31 min
Day 3  work Drop (Kick It) It Like a...  28 min
Day 4  work Optional: (Active) Rest Day  33 min
Day 5  work Move like a Zombie is Ch...  35 min

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