Basic & Big: Week 1 Day 4: Home HIIT


Week 1 Day 4: Home HIIT Thanksgiving Edition

Today is Day 4 of of “Basic & Big” 12-week lean bulk trainer. Starting the week of Thanksgiving may not seem ideal, BUT there is never a reason to wait to get healthier. Start now, come up with solutions, and drop the excuses. I was not able to make it to a gym here on Day 4, but we adjusted with a home HIIT workout and will get back to the iron tomorrow for Day 5. Now with that accomplished I can move on to some PIE! You can start this FREE trainer at anytime because the workouts are archived on my Youtube with downloadable PDF’s.

The guidelines and nutrition direction can be viewed HERE.

Subscribe to my Daily videos are archived HERE.

Downloadable PDF’s are HERE.

Happy Thanksgiving from my family to yours. See you back in the gym tomorrow. I will be making a visit to a YMCA here in Kansas for the coming leg beat down.

Michael Wittig, ISSA CPT
IPE Natural Pro
Kaged Muscle Athlete
All socials: WittigWorks


Day 4: Home HIIT
Optional: Warm up with a light 15 min jog.
Superset 1: Do these two exercises back to back without rest for 1 round. Do 4 rounds total.

Only 30-45 secs rest between rounds.

1a. Switch Jump Squats: 4 sets of 20 reps
(Note: If you cannot perform jump squats do regular body weight squats, but continue to change foot positioning from reulgar to sumo)


1b. Switch Pop Up Pushups: 4 sets of 20 reps
(Note: If you cannot perform pop up push ups do regular push ups, but continue to change hand positioning from wide to close. If you can do pop up’s, but not 20 at once- finish with regular push ups)


2. Half Burpee Side Hops: 4 sets of 12 reps. Only 30 secs rest between sets. (Note: One rep Pattern = Legs in, out, L, R, Center)

Sipping on that good Kaged Muscle Supplements In-Kaged Watermelon for my Thanksgiving HIIT workout. Tastes great and keeps me hydrated. 15% off w/code Wittig15.


Michael Wittig is a nationally recognized (Flex, M&F, Train Magazines) ISSA certified trainer with hundreds of client training hours logged, published author of 5 programs, IPE Natural Pro, and a Kaged Muscle and Ryderwear Athlete.


Author: wittigworks

ISSA Certified Personal Trainer Kaged Muscle Athlete

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