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High-intensity interval training (HIIT) elevates your metabolic rate long after your workout has ended. The post-workout metabolic boost is a result of excess post-exercise oxygen consumption (EPOC). The HIIT MAN Workout generates an EPOC greater than your typical cardio workout. This workout plan is designed to build lean muscle, burn calories & keep your metabolism revved long after you leave the gym. Perform the workout no more than once every 10 days, rest up to 4 minutes between exercises.


  • Dumbbell Matrix Lunges With Shoulder Press


Dumbbell Matrix Lunges With Shoulder Press

View Instructions


  • Dumbbells

Muscle Groups

  • Abs & Core
  • Hips & Buttocks
  • Legs
  • Shoulders
  • Triceps


  • Strengthens legs, hips, torso, arms and shoulders.
  • Develops and strengthens basic motor patterns.
  • Increases inner thigh flexibility.
Sets Reps Distance Duration
3 as many as possible in 1 min 1 min
Tempo Intensity (% of Max) Weight Load Rest Period
Moderate 45% 2 min


  • Stand with your feet at shoulder width, holding your hands relaxed in front of you.
  • Step one foot out to the side about 16 to 20 inches and descend carefully.
  • While descending, drop your shoulders forward, reach your hands to the ground.
  • Then push back to the start position while thrusting your hands overhead.
  • Repeat with the opposite leg.
  • Alternate legs for a specified number of time.


  • For a full-body workout, perform the exercise for up to 30 seconds.


  • Not keeping the feet flat on the ground.
  • Not allowing the shoulders to drop and the back to round forward while reaching down.