This is true:

HIIT class I take is a full hour and breaks up muscle groups MWF (and example for leg and shoulders is something like this):

Warm up:

1/2 -mile run followed by 3 rounds of: 20 jump squats 20 push ups 30 mountain climbers 5 burpees

Then we’re broken up into 5 stations not standard Tabata times of 20 on/ 10 off but close. (1 min rest after cycling through all 5 stations AFTER active recovery):

Station 1: Box Jump Burpees (40 seconds on) (20 seconds rest) Dumbbell thrusters (40 seconds on) (20 seconds rest)

Station 2: (same on and rest as before) Wall mountain climbers Wall balls

Station 3: Weighted high plank Battle ropes

Station 4: American Kettle bell swings Kettle bell curtsy lunge

Station 5: Dumbbell shoulder press Plate Overhead Walking Lunges

Active recovery before the 1-min rest can be a min of any of the following:

Jump squats Pulse squats (followed by short run) Ice skaters Jumping jacks with burpees Jump rope

Repeat stations 1-5 two more times.

Trying to do all of the above with all RX weights is my goal. Great workout though.

Sometimes we’ll have a finisher too like AMRAP dumbbell snatch (either alternate or 5 reps each hand)

When I hit the weights solo it’s like a vacation day for me. Music in my ears, 1.5-min to 2 min rest between sets. Just lifting to unwind or build some mass. Usually only twice a week for weights. And then once a week I like to take Zumba (if I’m not running, hiking or biking). Zumba’s a really fun and great cardio workout.