Jabs + Squat Jumps

This HIIT workout only contains two exercises, but it will give you a full body burn and leave you gasping for air. Be sure to go all out, high intensity on this one. This workout will have roughly a 1:1 work/rest ratio. PERFORM PER ROUND: 20 sec  – Right hand Jabs 20 sec – Left hand Jabs…

Pushups + Plank Jacks + Dips

Upper body work today involving push-ups, plank jacks, and dips. You want to be moving a fast clip, but be sure to use good form on these. Do full, all the way down push-ups and dips, no cheating! This workout will have roughly a 1:1 work/rest ratio. PERFORM PER ROUND: 20 sec – Push ups (hands either…

Lunges + Squats + Jump Rope

Today we are doing a lower body HIIT workout involving Lunges and Squats. In between you will jump rope for a set period of time to make this  workout a burner. This workout will have a 2:1 work/rest ratio. PERFORM PER ROUND: 20 sec – Alternating Lunges in Place 40 sec – Jump Rope 20 sec…

Planks and More Planks

This is not going to be fun. PERFORM PER ROUND: 10 sec – Elbow Plank 10 sec – Ride Side Plank 10 sec – Left Side Plank 10 sec – Right Leg Raise Plank 10 sec – Left Leg Raise Plank 10 sec – Plank (on hands) 20 sec – Plank Jacks Rest 1 minute…

Burpees + High Knees + Climbers

Today’s full body HIIT workout is going to burn.  It is recommended you use a Gymboss Interval Timer to time this workout. PERFORM PER ROUND: 20 sec – Burpees 20 sec – High Knees 20 sec  – Mountain Climbers Rest 1:30 between rounds NUMBER OF ROUNDS: Beginner – 3 Intermediate – 5 Advanced – 7

Hammer Curls + Front Shoulder Row + Skullcrushers

We’ve got an shoulders and arms blaster for today. You are going to need a set of dumbbells for this one. Either pick a weight that you can perform all these exercises with, or get your various weight dumbbells in position and ready for each exercise. This workout will have a 1:1 work/rest ratio. PERFORM PER…

Jump Squats + Side Squats

I assure you this is not going to be much fun. This workout will have a 1:1 work/rest ratio. PERFORM PER ROUND: 15 sec – Jump Squats 30 sec – Alternating Side Squats 15 sec  – Jump Squats Be sure to use good form on those jump squats! Rest 1 minute between rounds. NUMBER OF ROUNDS: Beginner –…

Core Burner

We’re going to work your core today. You are going to simultaneously hate it and love it. Be sure to use proper form during the side plank, don’t let your hip relax down towards the floor. This workout will have a 2:1 work/rest ratio. PERFORM PER ROUND: 30 sec – Crunches 30 sec – Leg Lifts…

Push-ups + Planks + High Knees

Today’s HIIT workout is guaranteed to have your arms burning and your heart thumping. For the planks, try to go up on your hands, but drop down to your elbows if need be. Be sure to go all out on the high knees. It’s only 20 seconds, you can do it! PERFORM PER ROUND: 20…

Burpees + High Knees + Jumping Jacks

This is a total body burner that will have you crying for your mommy. PERFORM PER ROUND: 20 seconds Burpees 40 seconds High Knees 60 seconds Jumping Jacks Rest 1 – 2 minutes between rounds.  NUMBER OF ROUNDS: Beginner – 3 Intermediate – 5 Advanced – 7 You really need a good HIIT timer to…

Ab Circuit

Here is a core circuit routine guaranteed to get your abs pumping! PERFORM PER ROUND: 20 sec  – Crunches 20 sec – Leg Lifts 20 sec  – Russian twists 20 sec – Elbow Plank Rest 45 sec -1 minute between rounds. NUMBER OF ROUNDS: Beginner – 5 Intermediate – 6 Advanced – 7 Your Gymboss Classic Interval Timer makes a perfect…

Toe Taps + Squats + High Knees

This is a great HIIT workout and calorie burner that will leave you gasping for breath. For the toe taps, you can use an exercise step, a box jump box, a bench, or anything else that is solid and sturdy. Choose something that is at the right height for you. You will want it to…