'Here\'s a HIIT Workout I like to call Tri-Fit.  You will perform 12 exercises for 30 seconds of work followed by 15 seconds of rest.  Each rotation will last 9 minutes then take a 30-60 second break.  Repeat for 3 rotations for a full body, HIIT workout that will only take 30 minutes (not including warm up and cool down).  Here are the 12 exercises: 1.  4 x 4 Jacks 2.  Prisoner Squat & Twist 3.  Spider-man Push-up 4.  Prisoner Alternating Reverse Lunge 5.  Abdominal Bicycle Twist 6.  Plank Shoulder Taps 7.  Split Switch to Skip (Break round in half or alternate every 3 reps) 8.  Squat Jacks 9.  Half Burpee (No Push-up)/Squat Thrust 10.  Superman Lat Pull 11.  Lateral Skater Jumps 12.  Frog Hops Bonus 13.  Side Plank Rotations (Break round in half or alternate each side)  Visit our site www.hisandhershealthandfitness.com for complete information on our Signature 12 Week Program that will help you blast fat and get jacked!  Contact Joe with any questions you have at [email protected]' 

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