Soooo what the heck is HIIT?
High intensity interval training. It’s all the rage and anyone who does it knows why. A workout that kicks your butt and burns calories like crazy, in a fraction of the time you would spend, say….on the elliptical. HIIT also rhymes with a four letter word that starts with an S. Which also make sense because that’s how I feel during a hardcore HIIT workout. But when it’s all over and done, I’m all ,”I am woman, hear me roar!” Hence why these intense workouts are my go-to for a fast and effective routine, especially this Heart Blast HIIT Workout!
There are three sets of intervals within this workout and three moves within each interval. Every move should be executed for 45 seconds with a one minute rest after all three moves are completed. After the minute rest, move on to the second round and so on. For an absolutely killer challenge (if you are in insane shape or some Olympic athlete), repeat this sequence three times for a heart blasting half hour workout.
If you are new to high intensity intervals or haven’t worked out in awhile, no problem! Simply modify these sets to your ability. I suggest starting at 20 seconds each and complete one full round. From there, see how you feel!
To start: Starfish Jumps – Begin with your knees together, in a squat position and jump as high as you can, extending your arms overhead and doing a ‘starfish’ move. Repeat for 45 seconds.
Next: Frog Jumps – Squat with your legs apart, arms inside your knees (touching the ground or as low as you can) and jump forward as high as you can, extending your arms above, then do the same jumping backwards. Repeat for 45 seconds
Last: Alternating Knee Lift – Lift one knee (elbows in towards that knee) and hop to lift the opposite knee. Repeat for 45 seconds.
One minute rest
To start: Alternating Side Burpees – Very similar to traditional burpees, except when you bend down to the ground, your arms will drop to one side or your body while your legs shoot out in the opposite direction. Bring your legs back in and jump up. Repeat for 45 seconds.
Next: Alternating Shoulder Taps – Start in a plank position, legs wide, one arm tapping the opposite shoulder. Drop the arm to the ground as you jump your feet together and do the same on the other side. Repeat for 45 seconds.
Last: Heel Clicks – Jump and ‘click’ your heels together, arms raised overhead. When you land, drop down to your hands and click your heels again, overhead, with your arms bracing your bodyweight. Repeat for 45 seconds.
One minute rest.
To start: Alternating Squat Kicks – Begin in a squat position, knees in line with your ankles. Shift your weight to one leg as the other kicks as high as you can while keeping your back straight, abs engaged. Come back in to a squat position and do the same with the other leg. Repeat for 45 seconds.
Next: Jumping Butt Kicks – Jump and flick both of your legs up to ‘kick’ the back of your butt. Repeat for 45 seconds.
Last: Moving Side-to-Side Pushups – Begin in a straight arm plank position and move your right arm out in wide plank position. Bend at the elbows to execute a full push up and then extend up and move back into a plank position with your arms together. Do the same on the left side. Repeat for 45 seconds.
One minute rest.
Boomtown (insert jazz hand motion). You did it! Even if you could only get through one set with modifications, you should be proud. This is a no-joke workout that will increase your endurance and work your entire body. So Olympic athletes – eat your heart out!
What’s your favorite fitness routine when you want an intense workout in a half hour or less?
Great post, Chrissa! This will be my new go to for out of town training. No equipment needed = hotel and vacation friendly.
Thanks Mags! You might have to do an extra round since you are a freak of nature 😉
Stacey S says
This looks HARD !!!! But RAD !!!!
Hard is good! You can do it momma! 😉
Thank you so much for posting about your HIIT workout. It’s perfect to fit into my busy day.
Hi Mary – thanks for stopping by! I love workouts that are quick and intense!
Hope you are getting the hits you want. Love the exercises (although being older am not able to do some of them). Food looks delicious.
Hi Jonel – thanks for seeing what I’ve been up to and for your support! Any workout can easily be modified. Hope you enjoy the recipes too 🙂
I’ve been looking for a good HIIT workout! I’m definitely going to try this out!
Great! I’m so glad you stopped by and are going to give it a whirl!
just what I needed – quick workout!
Can’t beat 20 minute workouts!
Julie @ Girl on the Move says
I’m intrigued by these side burpees…and really the whole workout! I’ll have to add this to my rotation of workouts to try!
The side burpees are the best! I love the oblique workout you get with them. Thanks for stopping by!
Angelena Marie says
This is a great workout, I pinned it for later. I love doing HIIT workouts and I am always looking for new moves to add. Thanks for linking up! I am happy to connect with you 🙂
Thanks Angelena. So glad you came by! It’s always nice to find new moves to mix up a fitness routine 🙂
love love love HIIT it seems that’s all i do anymore and I’m a ok with that 🙂 fast and effective!
thanks for linking up
Oh my gosh – same. I do try and mix it up but I’m addicted to super quick and effective workouts like this. Thanks for checking it out Sarah!
Eek, I got tired just looking at that! =) I’ve done a couple Beachbody HIIT workouts and they kick my butt each time. But it feels so good afterward!
I know right?! The hardest part for me is finding that motivation right before a tough workout, but the feeling at the end is awesome!
Janelle @ Run With No Regrets says
My goodness this workout would kick my butt! I’ve never done side burpees…they look tough!
It’s tough but with a little motivational music you’ll bust through it in no time! 🙂
This is awesome!! (Note to self: don’t try the heel click when hubby unknowingly comes in the room. LOL)
Ha I am giggling out loud at the thought of that!!
Denay DeGuzman says
Wow! This Heart Blast HIIT workout looks fabulous! These exercises would certainly kick my booty into gear. Just reading through the steps I started feeling so out of shape and in need of a good exercise regime like this one. Although I do go to the gym regularly, my workouts are several levels beneath yours. You are a great role model for women’s fitness!
Denay, you made my day. Thank you so much for the kind words! This workout can totally be modified and really, if you are out there moving, you are so ahead of the game already. Thanks for coming by!
Great workout…love those moves and definitely pinning for later! Thanks for linking up!
Thanks Michelle! I heart HIIT and Pinterest 🙂
T Austin says
I love twenty minutes workouts! It’s about all the time I spare in the day but these kind are also so effective!
I know! Who has time these days to spend an hour at the gym?! I love that workouts like this burn the same amount of calories too. Thanks for stopping by!
Love this! Your example pics are great. Now I just need to get this scheduled in. I can handle 20 minutes. Thanks for putting this together… it’s pinned too:)
Thank you Alison. I appreciate your support! I feel like any workout in a half hour or less is do-able for most crazy schedules!!
45 seconds of heel clicks would kill me or I’d fall on my face before they were up, haha! Great workout, thanks for sharing and linking up 🙂
HA! Well you know what they say: If you fall, get back up! LOL
I LOVE HIIT workouts!!! So challenging but so fun! I also think they go by quick.. you’re constantly moving so you don’t have time to think about the time passing!
Exactly! The hardest part of any workout for me is the mindset! It helps when you don’t have an opportunity to think about how tired you are, because then on to the next move!
Nicole @ Fitful Focus says
This. Looks. Killer! I’ll be out of town this weekend without access to my gym, so I need a good bodyweight workout. Might have to give this a try if I don’t die – haha. Also, your star jump – on fleek.
You won’t die I promise! 🙂 There is always an opportunity to modify. I love workouts you can do anywhere, anytime. Good luck – I know you can do it!!
What an awesome, well-put together post! Great pictures that are very clear and show readers exactly what to do! Definitely pinning this!
Thank you so much Erica!
Ana Navarro says
I’m always on the look for HIIT workous definitely going to try this one next time! Thanks for sharing!
Hi Ana – I’m glad you stopped by and are going to try this workout. It’s great for toning and calorie burning!
LOVE this workout! I think it’s gonna kick butt. Will definitely try it out. 😀
Maybe we shall do it together?? Love having you as part of the Carmel Barre family!!
YES! I love that idea Emily!
Lily Nguyen says
I’m definitely saving this! I’ve been looking for a good HIIT workout to do. I’m really happy that you included the images, they are really straight forward and easy to understand.
Thanks Lily! I was hoping it all made sense in the same way it does in my head 😉
I looked nothing like your pictures. Modified nearly everything. Almost died. BEST WORKOUT EVER! Thank you!
Ha Tara you made me giggle out loud. Glad you got a killer workout! Thanks for giving it a whirl!