COVER

Copyright © 2017

HIITBURN.com

DISCLAIMER: The information provided in this guide is for educational
purposes only. We are not doctors and this is not meant to be taken as
medical advice and this is not a prescribed diet. This information is not
prescribing nutritional interventions to treat diseases or their symptoms.
The information provided in this guide is based upon our own experiences
as well as our own interpretations of the current research that is available
for strategies to help build healthy eating habits. The advice and tips given
in this guide are meant for healthy adults only. You should consult your
physician to insure advice and tips given in this guide are appropriate for
your individual circumstances. If you have any health issues or pre-existing
conditions, please consult your physician before implementing any of the
information provided below. This product is for informational purposes
only and the author does not accept any responsibility for any liabilities or
damages, real or perceived, resulting from the use of this information. All
rights reserved. No part of this publication may be reproduced,
transmitted, transcribed, stored in a retrieval system, or translated into
any language, in any form, without the written permission and signature
of the author.

Table of Contents

•  Welcome and How to Get Started in Next 5 Minutes!

•  Carb Cycling Schedule

•  Nutri@on Calendar

•  Low Carb Day Basics

•  High Carb Day Basics

•  Flex Day

•  FAQ

•  The Workouts

Welcome to the 21-Day Rapid Fat Loss Quick Start Guide!

In this guide, you will find everything you need to get started with
carb cycling. You will learn the basics of what you need to do, so
you can get started in the next few minutes.

The Main Manual has a much more detailed outline of everything
you need, but this Quick Start Guide will give you the overview to
get started.

This Quick Start Guide will outline your Carb Cycling Schedule and
an overview of Low Carb Days and High Carb days.

1)  Follow the Carb Cycling Schedule outlined in the next sec@on.

2)  Eat the foods outlined for Low Carb Days on Low Carb Days and
eat the foods outlined for High Carb Days on High Carb Days.

3)  Eat when you are hungry and un@l you are sa@sfied. No
coun@ng calories necessary!

4)  Get in your workouts! The last sec@on of the Quick Start Guide
outlines your workouts.

Your Carb Cycling Schedule

To keep things simple, we will be using the following carb cycle routine: 3-1-2-1

This means, each week you will follow the pattern of having 3 lower carb days,
followed by one higher carb day, two lower carb days, and then one high carb/
cheat day!

The pattern will go as follows:

•  Day 1: Lower Carb
•  Day 2: Lower Carb
•  Day 3: Lower Carb
•  Day 4: Higher Carb
•  Day 5: Lower Carb
•  Day 6: Lower Carb
•  Day 7: Higher Carb/Flex Day!

You should not have two back to back high carbs days on this nutrition plan.
You should cycle through each of the high and low carb days for best results.

 Nutrition Calendar

Below you will find your Carb Cycling Schedule outlined below for high carb and low
carb days.


Sunday Monday Tuesday Wednesday Thursday Friday Saturday

Day 1
Low Day 2 Day 3 Day 4 Day 5 Day 6 Day 7
Carb Low Carb Low Carb High Carb Low Carb Low Carb High Carb
Day/ Day/ Day/ Day’ Day/ Day/ Day/LOW FAT
HIGH FAT HIGH FAT HIGH FAT LOW FAT HIGH FAT HIGH FAT (Or Flex Day!)


Day 8 Day 9 Day 10 Day 11 Day 12 Day 13 Day 14
Low Carb Low Carb Low Carb High Carb Low Carb Low Carb High Carb
HIGH
Day/
FAT
Day/
HIGH FAT
Day/
HIGH FAT
Day’
LOW FAT
Day/
HIGH FAT
Day/
HIGH FAT
Day/LOW FAT
(Or Flex Day)

Day 15 Day 16 Day 17 Day 18 Day 19 Day 20 Day 21
Low Carb Low Carb Low Carb High Carb Low Carb Low Carb High Carb
Day/ Day/ Day/ Day’ Day/ Day/ Day/LOW FAT
HIGH FAT HIGH FAT HIGH FAT LOW FAT HIGH FAT HIGH FAT (Or Flex Day)





Low Carb Day Basics

The next few pages will give an overview of how to eat for a low
carb day. Here’s a couple of tips for your low carb days:

1. Low Carb Day = High Fat Day
All meals on low carb day will be focused on eating lots protein, veggies,
and healthy fats. You will get your energy from healthy fats on low carb
days.

2. Eat when you are hungry and until you are satisfied.
This is very important. Remember that you are not cutting calories, but
cutting out the calories your body doesn't need. Your body thrives on
calories, so they are needed (even when trying to burn fat). Your worst
mistake will be to drastically cut calories. If you are constantly hungry, you
are not eating enough. When in doubt, it’s always great to eat more protein
and veggies.

3. Don't mind the fat.
On your low carb days, you may think that you are consuming a lot of fat,
and that is because you are! But do not worry, all the fats you are eating
will be very beneficial in helping you burn unwanted fat. Eating good fat
burns fat. Keep that in mind.

4. Best Time for Carbs on Low Carb Day = Post Workout.
If you are going to have some fruit or another carb source on low carb day,
the best time to eat them is post workout. After an intense training session,
your body is primed to indulge in carbs to allow for recovery and to “refill”
the glycogen stores in your muscles.

 Low Carb Day Guide

Eat these types of foods on Low Carb Day. Eat when you are hungry and until you are
satisfied. Stick to protein, veggies and fats.

•  Protein: Eat protein with every meal!

•  Chicken
•  Turkey
•  Beef
•  Bison
•  Lamb
•  Fish (Tuna, Salmon, Tilapia, Halibut, etc.)
•  Pork
•  Wild Game
•  Eggs or Egg Whites
•  Protein Shake
•  Greek Yogurt

•  Veggies: Eat plenty of veggies until you are satisfied!
•  Broccoli
•  Asparagus
•  Brussel Sprouts
•  Spinach
•  Kale
•  Onions
•  Peppers
•  Cucumber
•  Zucchini
•  Any other veggie you like!

•  Fats: You will get your energy from fats on Low Carb Day, so add these to your meals!
•  Avocado
•  Cheese
•  Nuts or seeds (almonds, cashews, etc.)
•  Nut Butter (peanut butter, almond butter, etc.)
•  Olive Oil

*Try to keep most fruit to high carb day. If you need a little energy boost, you can add in some berries,
which are lower in carbs than most fruits.

Low Carb Snack Ideas: veggies and hummus, rice cakes and nut butter, protein shake, Greek yogurt
with nut butter, nuts, cheese, protein…


Low Carb Day Example #1

•  5:00AM – Coffee
•  6:00AM - Workout
•  7:30AM- Breakfast: 2-3 whole eggs, 4 ounces of grass fed beef
•  Post Workout: Whey Protein shake mixed with 4oz of coconut milk
•  1:00PM Lunch - 4 ounces Grass Fed Beef patties with asparagus and
melted butter
•  4:00PM Snack - broccoli with hummus
•  7:00PM Dinner- chicken breast, ¼ of an avocado, spinach salad with
homemade dressing (olive oil, vinaigrette, spices)


Low Carb Day Example #2

•  7:00AM – Coffee
•  7:30AM- Breakfast: 2-3 whole eggs, handful of veggies, sprinkle of
cheese
•  10:00AM – Snack - rice cake with peanut butter
•  1:00PM Lunch – chicken breast, spinach, onion, ¼ of an avocado, salsa
•  4:00PM - Workout
•  Post Workout: Whey Protein shake mixed with 4oz of coconut milk
•  7:00PM Dinner- 4 ounces of Grass Fed Beef, broccoli, ¼ of an avocado

As you can see, pretty simple. If you are still hungry at meals, eat more.
Keep in mind that the more active you are, the more calories you need. If
you worked out hard that day for 45 minutes then ran around doing things,
simply add in more food. Remember, we are not trying to cut calories. We
are trying to eat certain types of calories, that will get you the best results,
which means you need to eat to burn! Listen to your body!


High Carb Day Basics

The next few pages will give an overview of how to eat for a high carb day.
Here’s a couple of tips for your high carb days:

1. High Carb Day = Low Fat Day
All meals will be focused on high protein, higher carb, and lower fat. Your
protein options will remain the same as low carb days, but on this high carb
days you will be lowering your fat intake. Instead, you will focus on
incorporating more carbohydrates into your meals. The next page outlines a list
of great carbs to add into your meals for high carb days.

2. Your high carb day will and should be a bump in calories.
Because you are eating more frequently, your calorie intake should be higher
than your low carb days.

3. Get in Carbs Post Workout.
After an intense training session, your body is primed to indulge in carbs to
allow for recovery and to “refill” the glycogen stores in your muscles.

4. Eat when you are hungry and until you are satisfied.
This is very important. Remember that you are not cutting calories, but cutting
out the calories your body doesn't need. Your body thrives on calories, so they
are needed (even when trying to burn fat). Your worst mistake will be to
drastically cut calories. If you are constantly hungry, you are not eating enough.
When in doubt, it’s always great to eat more protein and veggies.


 High Carb Day Guide

Eat these types of foods on High Carb Day. Eat when you are hungry and until you are
satisfied. Stick to protein, veggies and carbs.

•  Protein: Eat protein with every meal!

•  Chicken
•  Turkey
•  Beef
•  Bison
•  Lamb
•  Fish (Tuna, Salmon, Tilapia, Halibut, etc.)
•  Pork
•  Wild Game
•  Eggs or Egg Whites
•  Protein Shake
•  Greek Yogurt

•  Veggies: Eat plenty of veggies until you are satisfied!

•  Broccoli
•  Asparagus
•  Brussel Sprouts
•  Spinach
•  Kale
•  Onions
•  Peppers
•  Cucumber
•  Zucchini
•  Any other veggie you like!

•  Carbs: You will get your energy from carbs on High Carb Day, so add these to your meals!*
•  Rice (brown or white)
•  Sweet Potato
•  Potato
•  Beans
•  Fruit
•  Quinoa
•  Oatmeal
•  Fruit (keep fruit to high carb day, if possible)

*It’s also ok to add in these simple sugars into a few meals on higher carb days: Honey, pure
maple syrup. Don't go crazy, but 1-2 tablespoons won't hurt.

High Carb Day Snack Ideas: veggies and hummus, fruit, rice cakes and honey, protein shake, meat
protein, Greek yogurt with berries.


High Carb Day Example #1

•  5:00AM- Coffee
•  6:00AM - Workout
•  7:00AM- Breakfast- 2-3 eggs, 1/4 cup steel cut oats with cinnamon mixed
in (oats measured pre-cooked)
•  10:00AM - Whey protein shake with handful of strawberries mixed in.
•  12:00PM Lunch- 1 chicken breast, 1 sweet potato, and broccoli.
•  2:30PM- Snack- 1 of piece of fruit a few squares of dark chocolate
•  6:00PM Dinner- 4 ounces Grass Fed Beef with a potato and asparagus
•  8:00PM Snack- Plain Greek Yogurt with honey, cinnamon, and handful
of raspberries

High Carb Day Example #2

•  6:00AM- Coffee
•  7:00AM- Breakfast- 2-3 eggs, 1/4 cup steel cut oats with cinnamon mixed
in (oats measured pre-cooked)
•  10:00AM- Whey protein shake with handful of blueberries
•  12:00PM Lunch- 4 ounces of turkey, 1 sweet potato, and brussel sprouts
•  2:30PM- Snack- banana
•  4:00PM – Workout
•  5:30PM Dinner- 4 ounces of Grass Fed Beef Patties, rice, beans and salsa
•  8:00PM Snack- handful of raspberries and a few squares of dark
chocolate

Your high carb days need to be also higher in calories. This is what will allow
your bodies metabolism to reset and burn more fat from your low carb
days!



Flex Day

A flex meal or day is what many people refer to as a “cheat meal or
cheat day.” These terms are synonymous.

We choose the language of “flex” because it has a more positive
connotation. Eating foods you love that aren’t in the every day meal
plan isn’t “cheating,” it is planned and should be enjoyed!

They are days where you are and should more flexible in your
nutrition. You shouldn’t feel guilty when you prepare for and plan to
eat delicious foods that you love!

On flex days, enjoy the foods you love without going TOO overboard.
For example, if you want pizza, eat a few slices of pizza until you feel
satisfied, but avoid eating the entire deep dish pizza by yourself, just
BECAUSE it’s your flex day.

We will discuss in the next section how to build flex meals and flex
days into your plan.

Nutrition Frequently Asked Questions

Q: Can I eat bread and Pasta?

A: We suggest that you eliminate all processed carbs including breads, flour, and gluten (this
includes whole wheat). If you can’t live without bread, we suggest choosing a minimal amount of
sprouted grain bread, like Ezekiel bread.

Q: What do I cook my food with?

A: We suggest eliminating vegetable and grain oils, but cook all of your food in either: grass fed
butter or coconut oil (unrefined). Kerrygold is the most popular kind of grass fed butter and can
be found at places like Trader Joe's and Whole Foods.

Q: What drinks can I have?

A: We suggest to not drink your calories. This means no sodas (even diet sodas), fruit juices,
sports drinks, alcohol etc. for the next 21-days. Focus on water! Black coffee (with optional 1-2
teaspoons heavy cream), sparkling water, and unsweetened teas are also ok.

Q: How many days per week should I work out?

A: Workout a minimum of 3 days per week.

Q: I’m confused about Low Carb Day and High Carb Day and when I should be eating healthy
fats…

A:
•  Low Carb Days: Eat lower amounts of carbs and higher amounts of fat
•  High Carb Days: Eat higher amounts of carbs and lower amounts of fat

Q: How much should I eat per day?

A: Eat when you are hungry and until you are satisfied. If you find yourself getting really hungry
between meals, you are not eating enough. You can always eat a snack if you find that you are
hungry between meals. Keep in mind, we are NOT cutting calories, we are simply focusing on
eating the right foods.



Q: What spices can I use?

A: You can use whatever spices you would like that are one-ingredient spices!
If you choose to use other spices with multiple ingredients, just be sure they are no added
ingredients beyond spices. For example, Lawry's Season Salt, it's second ingredient is sugar and
fifth ingredient is cornstarch. You don’t want to have added sugars, corn starch, oils, etc.

Q: What is a Flex Meal or Flex Day?

A: A flex meal or day is what many people refer to as a “cheat day.” We choose the language of
“flex” because eating foods you love that aren’t in the every day meal plan isn’t “cheating,” it is
planned and should be enjoyed! They are days where you are and should more flexible in your
nutrition. You shouldn’t have a guilty connotation when you prepare for and plan to eat delicious
foods that you love!

Q: When can I have a cheat/flex meal?

A: A cheat/flex meal will happen on every second high carb day. See the nutrition calendar for more
details!

Q: I have a sweet tooth. Where’s the dessert?

A: For the next 21-days we will avoid excess sugar. However, fruit + almond butter or peanut
butter is a great dessert alternative. You could also have a protein shake, which is basically a
healthy milkshake!

Q: Can I use any alternative sweeteners?

A: We suggest sticking to natural sweeteners like honey and maple syrup in small quantities.
Many people ask if they can use Stevia, Truvia or other alternative sweeteners. Stevia comes
from plants, but is 200 times sweeter than sugar, which can lead to on-going or increased
cravings for sweets. We suggest avoiding these for the next 21-days, or use very small amounts if
you can’t live without them!

Q: I’m a beginner. I need some modifications to the exercises!

A: If you are a beginner please don’t hesitate to reach out if you have any questions. You can
reach us at: support@hiitburn.com






The Workouts

The workouts in this plan will be simple, yet incredibly effective.

Here’s a basic outline of what your training will look like:

1)  Try to walk at least 30 minutes a day.
2)  Three to five days per week, you may choose one of the HIIT workouts
provided in the following section. The HIIT workouts are written out in
the following section and you can also see the 21-Day Rapid Fat Loss
Exercise Videos on the download page to follow along.
3)  If you want, you may add in weight training 3 days per week.

Remember, the harder you push in your workouts, the better results you
will see! Do not miss a workout, and push hard on every rep and set.

All of the workouts will be provided in the next section.

For video exercises descriptions, you can visit:

à http://hiitburn.com/21drfl-vd-area/

 WORKOUT #1
Circuit 1: Legs And Cardio

Complete 40 seconds on, 20 seconds off of the following exercises. Repeat 1 time
for a total of 2 rounds. (6 minutes in total)

•  Off the Ground Pushups: 40-seconds
•  Rest 20-seconds
•  Alternating Reverse Lunges: 40-seconds
•  Rest 20-seconds
•  Burpees (no pushup): 40-seconds

Rest 20-seconds and move back to the top…

Circuit 2: Cardio & Abs

Complete 30-seconds on, 30-seconds rest on the exercises below for 2 total
rounds…

•  V-Ups: 30-seconds
•  Rest 30-seconds
•  Burpees: 30-seconds
•  Rest 30-seconds
•  Russian Twist: 30-seconds
•  Rest 30-seconds
•  Sit Throughs: 30-seconds

Rest 30-seconds and move back to the top
 WORKOUT #2
Circuit #1 - Leg Crusher Circuit 2 - Total Body Blaster #1
Complete the workout as follows. Rest only where it
says to rest. Complete 20 seconds on, 10 seconds rest for
each exercise. Repeat circuit 2x for a total of
Start: 2-minutes of Punisher Squats: three rounds.

•  Bodyweight Squats: 20-seconds •  Reach-Back Pushup: 20 seconds
•  Squat Hold: 10-seconds 10-second Rest
•  Bodyweight Squats: 20-seconds •  Cross Body Mountain Climber: 20 seconds
•  Squat Hold: 10-seconds 10-second Rest
•  Bodyweight Squats: 20-seconds •  In-N-Outs: 20 seconds
•  Squat Hold: 10-seconds 10-second Rest
•  Bodyweight Squats: 20-seconds •  Burpees: 20 seconds
•  Squat Hold: 10-seconds 10-second Rest

Rest 60-seconds…Then complete 20-seconds on, 10- Repeat circuit 2 times for a total of three
seconds rest on the 3 exercises below for 2 rounds: rounds.

•  Squat Jumps: 20-seconds
Rest 10-seconds
•  Alternating Front Lunges: 20-seconds
Rest 10-seconds
•  Glute Hold: 20-seconds
Rest 10-seconds then move back to the top (2 total
rounds)

After the 2-rounds… Immediately move into 1 more
minute of Punisher Squats:

•  Bodyweight Squats: 20-seconds
•  Squat Hold: 10-seconds
•  Bodyweight Squats: 20-seconds
•  Squat Hold: 10-seconds

 WORKOUT #3
Circuit #1 - Arms Burner Circuit #2 - Straight Up Abs

Complete 10-reps on each exercise then rest Complete the circuit as follows:
10-seconds in between.
•  30 sec: Outside Mountain Climbers
Complete in this fashion until you’ve •  30 sec: Russian Twist
completed 3 rounds (90 total pushups)
Rest 30 sec.
•  Reach Through Pushups: 10 reps (total)
•  30 sec: Dolphin Planks + Spiderman
Rest 10-seconds Climb
•  30 sec: Standing Reach
•  T-Pushups: 10 reps (total) •  30 sec: Ab Pulsar + Toe Touch

Rest 10-seconds Rest 30 sec. and complete 3 total
rounds.
•  Outside Mountain Climber + Pushup: 10

reps

Rest 10-seconds then move back to the top…

 WORKOUT #4
Circuit #1 - Abs, Arms, and Legs Circuit #2 - Total Body Blaster #2

Punisher Workout! Perform 20-seconds on with a 10-second
You will be completing Punisher Squats, rest in between for a total of 2 rounds
Punisher Pushups, Punisher Abs and (6-minutes)
Punisher Cardio all in a row, for a dense 4-
minute workout. •  Squat To Squat Jump: 20-seconds

"Punisher" means 20 seconds of an Rest 10-seconds
exercise followed by a hold.
•  Outside Mountain Climbers: 20-
Complete 20 seconds on, 10 seconds seconds
hold for each exercise, and repeat each
exercise one time (total of one Rest 10-seconds
minute). Then move on to the next
exercise without rest in-between. •  V-Ups: 20-seconds

•  Bodyweight Squats: 20 seconds Rest 10-seconds
•  Squat Hold: 10-seconds
•  Bodyweight Squats: 20 seconds •  Sit Throughs: 20-seconds
•  Squat Hold: 10-second
•  Pushups: 20 seconds Rest 10-seconds then move back to the
•  Pushup Hold: 10-seconds top
•  Pushups: 20 seconds
•  Pushup Hold: 10-seconds
•  In-N-Outs (hands on the ground): 20
seconds
•  V-Up Hold: 10 seconds
•  In-N-Outs (hands on the ground): 20
seconds
•  V-Up Hold: 10 seconds
•  Burpees: 20 seconds
•  Jumping Jacks: 10 seconds
•  Burpees: 20 seconds
•  Jumping Jacks: 10 seconds


 WORKOUT #5
Circuit #1 - Leg Crusher Circuit #2 - Cardio Finisher
Complete the workout as follows. Rest
only where it says to rest. Complete each exercise below in the 20
seconds on 10 seconds rest fashion and do
Start: 2-minutes of Punisher Squats: THREE rounds of each before moving to the
next.
•  Bodyweight Squats: 20-seconds
•  Squat Hold: 10-seconds For example, do 3 rounds on the mountain
•  Bodyweight Squats: 20-seconds climbers THEN move to the jump lunges.
•  Squat Hold: 10-seconds
•  Bodyweight Squats: 20-seconds Complete in this fashion for all exercises…
•  Squat Hold: 10-seconds
•  Bodyweight Squats: 20-seconds •  Mountain Climbers: 20 seconds on, 10
•  Squat Hold: 10-seconds seconds rest: X3
•  Jump Lunges: 20 seconds on, 10 seconds
Rest 60-seconds…Then complete 20- rest: X3
seconds on, 10-seconds rest on the 3 •  In-n-Outs: 20 seconds on, 10 seconds rest:
exercises below for 2 rounds: X3
•  Burpees: 20 seconds on, 10 seconds rest:
•  Squat Jumps: 20-seconds X3
Rest 10-seconds
•  Alternating Front Lunges: 20-seconds
Rest 10-seconds
•  Glute Hold: 20-seconds
Rest 10-seconds then move back to the top
(2 total rounds)

After the 2-rounds… Immediately move
into 1 more minute of Punisher Squats:

•  Bodyweight Squats: 20-seconds
•  Squat Hold: 10-seconds
•  Bodyweight Squats: 20-seconds
•  Squat Hold: 10-seconds

 WORKOUT #6
Circuit #1 - Arms Burner Circuit #2 - Straight Up Abs

Complete 10-reps on each exercise then Complete the circuit as follows:
rest 10-seconds in between.
•  30 sec: Outside Mountain Climbers
Complete in this fashion until you’ve •  30 sec: Russian Twist
completed 3 rounds (90 total pushups)
Rest 30 sec.
•  Reach Through Pushups: 10 reps (total)
•  30 sec: Dolphin Planks + Spiderman Climb
Rest 10-seconds •  30 sec: Standing Reach
•  30 sec: Ab Pulsar + Toe Touch
•  T-Pushups: 10 reps (total)
Rest 30 sec. and complete 3 total rounds.
Rest 10-seconds

•  Outside Mountain Climber + Pushup: 10
reps

Rest 10-seconds then move back to the
top…

 WORKOUT #7
Circuit #1 - Abs, Arms, and Legs Circuit #2 - Cardio Finisher

Punisher Workout! Complete each exercise below in the 20
You will be completing Punisher Squats, seconds on 10 seconds rest fashion and do
Punisher Pushups, Punisher Abs and THREE rounds of each before moving to
Punisher Cardio all in a row, for a dense 4- the next.
minute workout.
For example, do 3 rounds on the mountain
"Punisher" means 20 seconds of an climbers THEN move to the jump lunges.
exercise followed by a hold.
Complete in this fashion for all exercises…
Complete 20 seconds on, 10 seconds
hold for each exercise, and repeat each •  Mountain Climbers: 20 seconds on, 10
exercise one time (total of one seconds rest: X3
minute). Then move on to the next •  Jump Lunges: 20 seconds on, 10
exercise without rest in-between. seconds rest: X3
•  In-n-Outs: 20 seconds on, 10 seconds
•  Bodyweight Squats: 20 seconds rest: X3
•  Squat Hold: 10-seconds •  Burpees: 20 seconds on, 10 seconds
•  Bodyweight Squats: 20 seconds rest: X3
•  Squat Hold: 10-second
•  Pushups: 20 seconds
•  Pushup Hold: 10-seconds
•  Pushups: 20 seconds
•  Pushup Hold: 10-seconds
•  In-N-Outs (hands on the ground): 20
seconds
•  V-Up Hold: 10 seconds
•  In-N-Outs (hands on the ground): 20
seconds
•  V-Up Hold: 10 seconds
•  Burpees: 20 seconds
•  Jumping Jacks: 10 seconds
•  Burpees: 20 seconds
•  Jumping Jacks: 10 seconds



 WORKOUT #8
Circuit 1 - Legs And Cardio Circuit 2 - Total Body Blaster #1

Complete 40 seconds on, 20 seconds off of Complete 20 seconds on, 10 seconds rest
the following exercises. Repeat 1 time for a for each exercise. Repeat circuit 2x for a
total of 2 rounds. (6 minutes in total) total of three rounds.

•  Off the Ground Pushups: 40-seconds •  Reach-Back Pushup: 20 seconds
10-second Rest
Rest 20-seconds •  Cross Body Mountain Climber: 20
seconds
•  Alternating Reverse Lunges: 40- 10-second Rest
seconds •  In-N-Outs: 20 seconds
10-second Rest
Rest 20-seconds •  Burpees: 20 seconds
10-second Rest
•  Burpees (no pushup): 40-seconds Repeat circuit 2 times for a total of three
rounds.
Rest 20-seconds and move back to the top…

Circuit #3 - Total Body Blaster #2

Perform 20-seconds on with a 10-second
rest in between for a total of 2 rounds (6-
minutes)

•  Squat To Squat Jump: 20-seconds
Rest 10-seconds
•  Outside Mountain Climbers: 20-
seconds
Rest 10-seconds
•  V-Ups: 20-seconds
Rest 10-seconds
•  Sit Throughs: 20-seconds
Rest 10-seconds then move back to the top

 WORKOUT #9
Circuit #1 - Leg Crusher Circuit #1 - Arms Burner
Complete the workout as follows. Rest
only where it says to rest. Complete 10-reps on each exercise then
rest 10-seconds in between.
Start: 2-minutes of Punisher Squats:
Complete in this fashion until you’ve
•  Bodyweight Squats: 20-seconds completed 3 rounds (90 total pushups)
•  Squat Hold: 10-seconds
•  Bodyweight Squats: 20-seconds •  Reach Through Pushups: 10 reps (total)
•  Squat Hold: 10-seconds
•  Bodyweight Squats: 20-seconds Rest 10-seconds
•  Squat Hold: 10-seconds
•  Bodyweight Squats: 20-seconds •  T-Pushups: 10 reps (total)
•  Squat Hold: 10-seconds
Rest 10-seconds
Rest 60-seconds…Then complete 20-
seconds on, 10-seconds rest on the 3 •  Outside Mountain Climber + Pushup: 10
exercises below for 2 rounds: reps

•  Squat Jumps: 20-seconds Rest 10-seconds then move back to the
Circuit #3 - Straight Up Abs
Rest 10-seconds top…

•  Alternating Front Lunges: 20-seconds
Complete the circuit as follows:
Rest 10-seconds

•  Glute Hold: 20-seconds
•  30 sec: Outside Mountain Climbers
Rest 10-seconds then move back to the top
•  30 sec: Russian Twist
(2 total rounds)


Rest 30 sec.
After the 2-rounds… Immediately move

into 1 more minute of Punisher Squats:
•  30 sec: Dolphin Planks + Spiderman

Climb
•  Bodyweight Squats: 20-seconds
•  30 sec: Standing Reach
•  Squat Hold: 10-seconds
•  30 sec: Ab Pulsar + Toe Touch
•  Bodyweight Squats: 20-seconds

•  Squat Hold: 10-seconds
Rest 30 sec. and complete 3 total rounds.




THE END!
Thanks for joining us for
21-Day Rapid Fat Loss
We want to hear about your
incredible results. Get in touch with us
to tell us about your experience.
Feel free to email us at:
dennis@hiitburn.com
Or
kelsey@hiitburn.com
Can’t wait to stay in touch!
-Dennis and Kelsey Heenan

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