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Perform it without hesitation


Coached by

Frank Rizzo
  • Product_icon workout
  • Price Free
  • Level Hard
  • Prerequisites_icon Prerequisites needed
High-Intensity Interval Training is short, productive, and hard. Studies show that a quick boost of hard effort gives you the same and better effects than training for a longer time. Keep it short and straight forward - if it burns its ok, sometimes you need to push it beyond your boundaries!

The byrizz™ 15 HIIT Overview;
  • This short workout will strengthen your whole body in less than 15 min.
  • Intense exercises that build both strength and stamina.
  • Little equipment needed.
  • You´ll feel, but you´ll love it!
  • Bosu Ball
  • Dumbbells
  • Rubber Bands
  • TRX Bands

High Intensity Interval Training

Follow the workout in the app

Get the best experiance following this workout in the Byrizz app.


Set_lapLap start

    Set_exerciseSkipping rope · 180 seconds

Set_lapEnd of lap

Set_lapCirquit training. 3 laps containing

    Set_exerciseMedicine Ball - Medicine ball wall throws · 30 seconds

    Set_rest15 seconds rest

    Set_exerciseBox jumps- Sidejumps with weightplate · 30 seconds

    Set_rest15 seconds rest

    Set_exerciseMedicine Ball - Russian twist slams · 30 seconds

    Set_rest15 seconds rest

    Set_exerciseKettlebells - Alternated Side Step Swing · 30 seconds

    Set_rest15 seconds rest

    Set_exercisePower training - Drop Push-Up with Hold · 30 seconds

    Set_rest15 seconds rest

    Set_exerciseSuspension Training - TRX - Pullups feet elevated · 30 seconds

    Set_rest60 seconds rest

Set_lapEnd of lap

Download the app for the best experience

App_store_large   Android_play_store_large

About the app

The app Byrizz is free to use and you can keep your account and use the apps basic features as long as you want for free. In the app you will also find the content you bought here in this shop.

Here are some features you will find in the app:
- Log all types of workouts
- Log weight and body measures
- Import data fron services like Apple Health, Google Fit, Garmin, Runkeeper, Suunto, Polar etc.
- View your results and habits
- Follow friends, boost and comment
- Reach your goals by following our programs and chat with the coach (if included)
- Video instructions for exercises in the programs
- Create social groups and share with your friends
- Gain XP and try to reach new levels

App_store_large   Android_play_store_large

How does it work?

You will follow our workout in the app Byrizz on your smartphone. In the app you will find the workout and perform it any time you want.

How to join:
1. Click the workout you want and then the buy button.
2. As a first step you will have to login with your account or create a new one if you don't have one already. This is the account your purchase will be connected to.
3. After completing the purchase you should download the app Byrizz and sign in using the account you used in the purchase (p2 above). When logged in you will find your workout in the store section of the app. In the app you can also add friends, log all your workouts, track weight and measures and much more.

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