You choose… Beginner, Intermediate, Advanced HIIT Workout!

Lace up your shoes and let’s hit this (no pun intended)! Seriously though, this is a great one for everybody. For the most part, almost any routine can be adjusted or modified to be doable for all fitness levels. I like this one because it is effective, and can be broken down into 3 blasts during the day if you need to rush off to work, or drop the kids off at school. That method of fitting fitness in can be great to blast your metabolism into high gear all day long. Either way you decide to do it, get it done!


Stand tall, with feet shoulder-width apart and a slight lean to the body. Drive right knee to chest as left arm swings forward. Keep core engaged. 
As your right leg lowers, drive forward with your left knee and right arm. Repeat with control, always moving opposite arms and legs.

Jumping Jacks
Stand with feet together and arms by sides. Engage the core and soften the knees. 
Jump up as you spread your feet wider than the shoulders and raise your arms overhead. Land with feet spread and arms up. Jump again, bringing your feet together and returning your arms to the sides. Repeat.

Stand tall, with your feet shoulder-width apart and toes pointing forward. 
Inhale as you bend at the knees, lowering your body as if about to sit in a chair. At the bottom of the movement, your knees should be at a 90-degree angle and your thighs parallel to the ground. Keep your knees over your ankles and your torso tall before you raise back up to standing. Repeat.

The Mummy
This move tones shoulders while burning fat. Stand with the heel of your left foot slightly in front of the right foot. Extend your arms in front of your chest and cross the left arm above the right. Keep your chin up and core engaged. Jump, switching both feet and arms to land with the right heel in front of the left foot, right arm above left. Repeat at a fast but controlled pace.

Sprinter Sit Up
Lie on your back with your arms at your sides and legs extended. 
Sit up with an explosive movement, simultaneously bringing the right knee to your chest and swinging the left arm forward as if running. Fully extend the right leg and return the left arm to the starting position. Sit up again, this time bringing the left knee in to the chest as you swing the right arm forward. Repeat, alternating arm and leg movements as though sprinting. Repeat, alternating arms and legs.

Cross Jack
Stand with feet wider than your shoulders and arms at your sides. Softly bend the knees and engage the core. 
Jump, landing with right foot crossed in front of left and right arm overhead. Jump, this time landing with left foot crossed in front of right and left arm overhead.

Push Up
Assume a full plank position with your core engaged. Your body should be balanced between your toes and hands, forming a straight line from ankles to head. 
Bend your elbows, bringing your chest toward the floor. Once your elbows are slightly beyond 90 degrees, push up through your hands, extending the arms to return to the starting position.

Lie on your back and place your hands under your butt with palms facing down. Squeeze your legs together and slowly raise them until they are perpendicular to the floor, keeping them as straight as possible. 
Hold the contraction for one second. Maintaining straight legs, slowly lower your feet to within an inch of the floor. Slowly raise your legs to repeat.

Susy Sedano is a Content Producer, a fitness enthusiast and an avid cook of healthy meals. She prides herself on creating healthy dishes for family and friends, and is always on the hunt for new workouts and recipes! Despite her hectic non-stop work and fitness schedules, she is a “girl’s girl” and a student of life!
Want more from me? Find me on Facebook, Instagram, or Pinterest.

You May Also Like