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Workout of the Week: Full Body HIIT Workout #1

Workout of the Week: Full Body HIIT Workout #1

Looking for a quick high-intensity workout to elevate your heart rack, burn calories and fat and be done in 20-30 minutes?  HIIT or High Intensity Interval Training is great way to do just that. 

Each Interval is 30 seconds on and 15 seconds rest.  You’ll do the same cardio exercise throughout (or feel free to switch it up if you want) in between every strength exercise.


  • Warm up with a 5 minute warm up
  • Do some active stretching such as arm circles, knee raises, side to side lunges, and windmills
  • In between each strength interval below you will do a cardio interval with the same cardio exercise each time.  For this one, we’ll use Jumping Jacks.

• Glute bridge
• Squat to calf raise
• V-ups
• One leg deadlifts – right side
• One leg deadlifts – left side
• Walking push-ups
• Tricep Dips with switch leg lifts
• Wide Mountain Climbers
• Weighted front punches
• Upright row to overhead presses
• Russian twists
• Superman swimmers
• Weighted windmills
• Jump lunges
• Swings (kettlebell or one weight)
• Box jumps



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