Change the Outcome Health and Fitness

Gym workout

This workout is simple and easy to do. It involves HIIT strength workouts and Crossfit style workout for time. Enjoy

Warm up

Any cardio machine for 10 minutes. (Your choice.)

Workout – First half of the workout is HIIT 45 seconds working out and 15 seconds rest. Second half is done for time in 3:00 minutes.

HIIT 45/15×3

Round 1

  1. Cable Tricep pull downs
  2. Far Cable Tricep pull downs
  3. Cable reverse Tricep Overhead extensions

Rest up to 1:00 minute.

Repeat for 3 sets.

Round 2

  1. Cable Bicep Curls
  2. Cable far biceps curl
  3. Cable reverse biceps curl

Rest up to 1:00 minute

Repeat 3 times.


Round 3 – Crossfit style, set timer to 3:00 workout with a 1:00 rest. 

  1. Elliptical level 4 – .25 miles
  2. One arm rows – 20 reps
  3. Burpees – As many as possible before 3:00 time is up.

Rest 1:00

Repeat 4 times.

Don’t forget to stretch and Hydrate! Drink water!


For tips on workout to do or a customized workout plan that fits you that is updated frequently. Please click this link.

If you have any questions or are interested in online coaching with more personalized workouts to fit you, please let me know in the comments, or visit my site, thank you


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My name is Martin, I'm a NASM Certified Personal Trainer and NASM Fitness Nutrition Specialist. I've personally experienced the difficulty of weight loss and being a skinny hard gainer. It's really tough to do alone. Allow me to help you as your Health Coach; together we won't fail.

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