Sample Conditioning Workout (Video)

I recommend short duration high intensity workouts once or twice a week and recently Arvind also wrote an awesome post on HIIT which explains the pros and cons of such training. The problem seems to be that a lot of folks seem to not understand what high intensity means. In order to give you an idea of what high intensity is we shot a little video today. Below are the details.


10 rounds for time (i.e. as fast as possible)

Here is the workout.


  • These sound like small numbers but when you add them up the workout contains 50 pushups, 50 jump squats and 30 pull-ups (130 reps) all in less than 4 mins. So beware.
  • This is a condensed form of my usual workout. Most of my high intensity workouts are ~ 10 mins. The idea was to keep the video under 5mins and hence the shorter workout.
  • Scale appropriately! If you cant do pushups do knee pushups etc.
  • If you can do this without issues, do my regular version which is 20-5 rounds or 10 pushups, 10 squat jumps, 6 pushups for 10 rounds.


3 responses to “Sample Conditioning Workout (Video)

  1. Mokshi December 18, 2010 at 9:23 pm

    Nice post, Raj.. totally impressed by the workout…

  2. Pingback: (Re)Defining Fitness: The Case Against Machines « Harder. Better. Faster. Stronger.

  3. Kusum Rohra August 11, 2011 at 8:18 am

    I know I said this before, but let me say it again *faints *

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