Need Personal Trainer Matias’s full-body HIIT workout series. Find 7 minutes and a quiet space and get your pulse going with these exercises.

Here’s your third training set:

30 seconds of squat jumps

Sports Tracker homegym
Step by step instructions: Stand with your feet shoulder, width apart and place your hands behind your head. (A) Squat until your thighs are parallel to the floor, then explode off upward, jumping as high as you can. (B)

30 seconds of push-ups

Sports Tracker home gym
Come into plank position with your arms and legs straight, shoulders above the wrists. (A) Take a breath in and as you exhale, bend your elbows out to the sides and lower your chest toward the ground. Stop as soon as your shoulders are in line with your elbows. (B)

30 seconds of mountain climber

Sports Tracker home gym
Start in a plank position. Pull your right knee into your chest. Quickly switch and pull the left knee in. Pull the knees in right, left, right, left.


Repeat the set 3 times and take a 30 second break after each set. Go for it!

Check out also the previous workout plan 2/4 if you missed it!


Sports Tracker team – sports tracking enthusiasts of Finland

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  1. HOME GYM WORKOUT PLAN WEEK 4/4 - Sports Tracker

    […] Check out also the previous workout plan 3/4 if you missed it! […]

  2. Methuselah Bahame

    This is amazing….I like it!

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