25 Min HIIT It Up Workout!

Workout ideas are always running through my head. I usually come up with workouts one of two ways; either while I’m in the shower or during a really intense spin class. I’ll be giving it everything I’ve got, dripping in sweat, and suddenly instead of focusing on how much I want to quit, I’ll get brain-fog,  zone out, and design a workout in my head – pretty awesome coping mechanism if you ask me.

Anyway, I’m always “researching” workout ideas. From going to fitness classes, YouTube, Pinterest, to fitness magazines, and books….not sure I’m even willing to admit how many hours I spend doing this. But let’s just say it’s a lot.

Lately I’ve been focused on ideas for workout structure, sequence, and timing rather than the just exercises themselves. Think triceps dips with alternating kicks – a nice total body move, but not something you think of as a high cardio exercise per se. But, do this movement right after a round of four quick, high-intensity moves…takes those  triceps dips with alternating kicks to a whole ‘notha level.

For this total body workout I wanted something that would give me the most bang for my buck in a short amount of time.  I felt this mostly targeting my glutes and legs.Try it out and let me know what you think! Also,best thing about working larger muscle groups helps your body burn more fat!

Grab a pair of dumbbells and do this routine 4 times through!

25 Minute HIIT It Up Workout:

Equipment I Used:
Interval Timer App (free)
Dumbbells

Timer for HIIT Moves:
4 Sets  interval cycles (number of moves)
15 seconds of HIIT (High)
0 seconds of rest (Low)
set the repeat option to “ON” for 4 cycles.

Timer for Sets A and B:
2 Sets  interval cycles (number of moves)
1  minute of strength toning moves(High)
0 seconds of rest (Low)
set the repeat option to “ON” for 4 cycles.

Also, make sure you set the warm-up and cool-down to 0:00 otherwise it will repeat these each time you go to do your next round!

• Lunge Jumps: Stand with your feet together, arms bent by your sides, and lunge forward with your right foot. Jump straight up off the floor, swinging your arms forward, switching legs in midair, like a scissor. Land in a lunge with your left leg forward. That’s one rep. Continue alternating back and forth with each rep.

• Lateral Shuttles: Pick two points about 3 – 5 yards apart (you can mark it by placing an object like a post-it note OR just mentally mark it in your head). Start in the middle, with your knees slightly bent and arms bent so your hands are by your thighs. Move laterally to your right, bending at the knees to touch the mark with your right hand. Then laterally run to the left and touch the far leftmakr with your left hand.

• Surf Boarder: laying flat on your tummy, SPRING up by performing a triceps pushup, standing up (as if you were on a surf board), and squat up. Slowly lower yourself back down and repeat on the opposite side. Continue alternating sides each time.

• Lateral Jump planks: From a forearm plank position, quickly jump your feet together back and forth from right to left.

• Triceps Dip with Alternating Kick: Start in a table top position. Hands on the box, facing forward, on either side of you. Shoulders neutral. Knees bent at 90 degrees. Dip down, keeping your elbows facing back while you bend them and kick your right leg straight upward as you lower your body. Push through your hands back to the starting position, lowering your right leg. Repeat, kicking up your left leg.

• Under Over Palm Side Plank: Begin in a palm plank position. Reach under your torso across your body with your right hand. Then raise your right arm straight above you so that it’s perpendicular to the floor, as you twist your body into a side plank. Return to starting position. Repeat on opposite side. Continue alternating sides each time.

• Ballet Booty Plie: Stand with feet shoulder width apart, toes turned out, and lower into a regular pile squat crouching as low as you can go, knees pointing out, lifting heels off floor. Keeping your fingertips on the floor thought the movement, straighten legs so hips point up and bring your heels to the floor (feet flat). Repeat.

• Reverse Lunge to Single-Leg Overhead Press: Hold a pair of dumbbells at your sides, step your right foot back, and bend both knees to lower into a lunge. Driving all your weight with your left glute and pressing with your left heel, step your right leg back to up standing, drawing your knee upwards so it’s parallel to the floor. Perform an overhead shoulder press. Repeat on the other side and continue alternating.

What are some of your favorite HIIT workouts?