Wondering exactly what Made Man editor Steve Mazzucchi was doing in his workouts at The Fhitting Room in New York City? The studio is named after its routine specialty, high intensity interval training, or HIIT. HIIT means giving one hundred percent effort in quick bursts, followed by short recovery time. The goal? To spike your heart rate in order to burn fat.

So we tapped Eric Salvador, head instructor at The Fhitting Room, for two samples of workouts he teaches. Do these routines four times a week, alternating between them daily (so you do Workout 1 twice and Workout 2 twice), to rapidly boost your fitness level.

Where applicable, we’ve embedded video of signature TFR moves to help you see what’s involved. These workouts can be done in a gym, outdoors or at home if you have kettlebells, dumbbells and something to jump on. Try your best to stick to the prescribed rep/set scheme, but feel free to take breaks when you need them. Oh, and make sure to cool down when you’re done. You’ll need it!

WORKOUT 1

First phase: Warm-up
Do each movement for 30 seconds, complete 2 rounds.

1. Jumping jacks
Perform jumping jacks for 30 seconds.

2. Mountain climbers
Get into plank position, shoulders directly over hands, legs extended, abs activated, pelvis tucked so body is in a straight line from head to toe. Lift right leg and drive knee up between your hands. Extend it back out as you drive the left knee up between hands.

3. Push-Up to Side Plank
Get into plank position, shoulders directly over hands, legs extended, abs activated, pelvis tucked so body is in a straight line from head to toe. Keeping elbows close to body, bend them and lower to the ground, then push straight up, to perform a push-up. Place right forearm on the ground and rotate to the right into side plank, stacking feet on top of one another, raising left arm into the air. Come back to plank position. Repeat, rotating to the left.

4. Air squats
Stand with feet slightly wider than shoulder width apart, toes angled outward. Keeping chest tall, bend and push knees outward as you sit back into your heels, until your thighs are parallel to the ground. Push through heels, and activate legs and glutes to come back to standing.

 

Second phase: Strength
Complete these 3 movements 2 times through

1. Dumbbell Manmakers: 90 seconds
A. Start standing with a dumbbell in each hand. Plane hands gripping weights on the ground in front of you and jump feet back to push-up position as you lower your chest to the ground. Push back up.
B. Keeping elbows close to body, bend right elbow to lift right dumbbell up to your chest, pulling shoulder blades together. Place it back down and repeat on the left.
C. Jump feet in and stand up straight as you simultaneously curl weights up to shoulder height. Then press weights above head. That’s one rep. Repeat.

2. Dumbbell Suitcase Hold Alternating Reverse Lunges: 60 seconds
Stand with feet hip width apart, holding dumbbells at your sides. Step back with the right leg, bend knees and squat down so front knee is over front ankle, back hip in line with back knee. Return to standing. That’s one rep. Repeat with the left leg. Continue alternating.

3. Dumbbell Sit-Up to Press: 60 seconds
Lie on your back, knees bent, feet flat on the floor about hip width apart. Hold a dumbbell in each hand, bend elbows and bring dumbbells up to chest level. Activating your abs, sit up while simultaneously pressing dumbbells overhead. Slowly lower back down. That’s one rep.

 

3. Third phase: FHIX (Functional High Intensity Mix)
Do each set of movements for 4 minutes. This will work as an A/B workout, where you alternate between the 2 movements and complete as many rounds as possible. This will be an AMRAP (As Many Rounds As Possible). 1minute rest between each FHIX.

Pair 1
A. 10 Calorie Row or High Knees for 60 Seconds
On a rowing machine, row briskly until you’ve burn 10 calories. Or if you don’t have access to a rowing machine, run in place with high knees for 60 seconds. Simultaneously pump your arms for maximum calorie burn.

B. Burpees: 10 reps
Start standing. Place hands on the ground in front of you and jump feet back to push-up position as you lower your chest to the ground. Push back up, jump feet in, stand up straight and end with arms above head as you hop straight up. That’s one rep. Continually repeat in a smooth flow.

Pair 2
A. Box Jumps: 10 reps
Stand with feet shoulder width apart. Perform a quarter squat, and use arm to jump up onto box, landing softly with both feet fully on platform. Step back down. That’s one rep. Repeat.

B. Hand Release Push-Ups: 10 reps
Get into plank position, shoulders directly over hands, legs extended, abs activated, pelvis tucked, body in a straight line from head to toe. Keeping elbows close to body, bend them and lower all the way until your lying completely flat on the ground. Lift your hands slightly. Place them back down and push back up. That’s one rep. Repeat.

Pair 3
A. Kettlebell Swings: 10 reps
Stand with feet wider than shoulder width apart, holding kettlebell with both hands in front of you. Hinge forward at the hips, push your butt backwards and swing the kettlebell through your legs, so it passes your knees. Activating your glutes, thrust hips forward to stand back up straight as you swing the kettlebell up to shoulder height with arms fully extended. That’s one rep. Repeat.

B. Jumping Lunges: 10 reps
Stand with one foot in front of the other, about two feet or so apart. Bend the knees and lower down keeping front knee in line with front ankle, back hip stacked over back knee. Jump to switch legs and land in lunge on opposite side. Continue jumping to alternate sides.

Pair 4
A. Sit-Ups: 10 reps
Lie on your back, bottoms of feet together on the floor in front of you, allowing knees to fall out to the sides, arms extended overhead. Keeping spine flat, use abs to sit up and touch the ground near your feet with hands. Slowly lie back down, extending arms overhead. That’s one rep. Repeat.

B. Dumbbell Thrusters: 10 reps
1. Stand with feet slightly wider than hip width apart, dumbbell in each hand. Bend elbows and curl dumbbells up to shoulder height, palms facing one another.
2. Keeping back flat, sit back into a squat.
3. From the squat position, use glutes and legs to power standing up quickly and pressing dumbbells overhead. Lower dumbbells to shoulder height. That’s one rep. Continually repeat in a smooth flow.

 

WORKOUT 2

First phase: Warm-Up
Repeat these movements for 5 minutes.

1. Air Squats: 10 reps
Stand with feet slightly wider than shoulder width apart, toes angled outward. Keeping chest tall, bend and push knees outward as you sit back into your heels, until your thighs are parallel to the ground. Push through heels, and activate legs and glutes to come back to standing.

2. Wide Stance Mountain Climbers (single count): 10 reps
Get into plank position, shoulders directly over hands, legs extended, feet separated wider than hip width, abs activated, pelvis tucked so body is in a straight line from head to toe. Lift right leg and drive knee up between your hands. That’s one rep. Extend it back out as you drive the left knee up between hands for second rep.

3. Plank-Ups: 10 reps
Come to all fours in the floor. Place your forearms on the ground, hands out in front of you, and extend your legs behind you, pushing them off the floor so only your toes are on the floor. Your shoulders should be directly over elbows, body in straight line from head to toe. Lift right arm and place right hand on ground, followed by the left hand., push body slightly up. Slowly, one arm at a time come back down to forearm plank. That’s one rep.

4. Sit-Ups: 10 reps
Lie on your back, bottoms of feet together on the floor in front of you, allowing knees to fall out to the sides, arms extended overhead. Keeping spine flat, use abs to sit up and touch the ground near your feet with hands. Slowly lie back down, extending arms overhead. That’s one rep. Repeat.

 

Second phase: Strength
2 sets of these 4 movements, 60 seconds each

1. Kettlebell Single Arm Bent Over Row (left side): 60 seconds
Stand with feet hip-width apart. Hold a kettlebell by handle in left hand, arm extended down at your side, palm facing towards other arm. Hinge slightly forward from the hips, keeping your back flat. Keeping elbow close to the body, bend left elbow and squeeze shoulder blades together as you pull kettlebell up towards your chest. Lower the bell back down. That’s one rep.

2. Kettlebell Single Arm Bent Over Row (right side): 60 seconds
Do the exact same thing on your right side.

3. Plank Reach Outs to Kettlebell: 60 seconds
Place kettlebell on floor slightly in front of you. Come to all fours in the floor. Place your forearms on the ground, hands out in front of you, and extend your legs behind you, pushing them off the floor so only your toes are on the floor. Your shoulders should be directly over elbows, body in straight line from head to toe. Keeping body straight, hips lifted, reach right arm out to tap top of kettlebell. Return it as you reach left arm out to tap kettlebell. Continue repeating.

4. Kettlebell Romanian Deadlift: 60 seconds
Stand with feet hip width apart, kettlebell on the floor in front of you. Bend your knees and grab bell with overhand grip. Keeping your back flat and weight close to your body stand up, lifting weight up to your hips, locking legs out straight. That’s one rep. Slowly lower, keeping back from curving and repeat, tapping bottom of kettlebell on the ground each rep.

 

Third phase: FHIX Intervals
AMRAP: Complete as many rounds as possible in the given time.
4 minutes on, 1 minute off, 3 minutes on, 1 minute off, 2 minutes on.

1. Kettlebell Rack Reverse Alternating Lunges: 4 reps
Stand with feet shoulder width apart, holding kettlebell in each hand. Clean bells up to chest and rack them so hands face one another gripping handles, weight is resting against back of wrist. Step back with the right leg, bend knees and squat down so front knee is over front ankle, back hip in line with back knee. Use legs to return to standing. That’s one rep. Repeat with other leg.

2. Kettlebell Thrusters: 4 reps
Stand with feet slightly wider than hip width apart, kettlebell in each hand. Bend elbows and clean kettlebells up to shoulder height and rack them so hands face one another gripping handles, weight is resting against back of wrist. Keeping back flat, sit back into a squat.

3. Burpees: 4 reps
Start standing. Place hands on the ground in front of you and jump feet back to push-up position as you lower your chest to the ground. Push back up, jump feet in, stand up straight and end with arms above head as you hop straight up. That’s one rep. Continually repeat in a smooth flow.