Last Updated on June 16, 2022
This HIIT Workout (aka High-intensity interval training) is a great idea if you want to tighten and tone your body and boost your metabolism.
HIIT workouts are well known in the fitness and medical world for improving heart health, endurance, inflammation, and metabolic function.
My favorite thing about HIIT workouts is you get to burn calories during the workout and you’ll continue to burn fat after the workout is over, too. (Team Work Smart, Not Hard)
I love to do this HIIT workout routine when I’m busy & don’t feel like hitting the gym.
I do this routine when I’m feeling flabby and want to tighten and tone all over. It targets the thighs, butt, arms and upper back and makes for one heck of a full body fat burning workout.
After you’ve had a chance to rock this routine, leave me a comment and let me know if you felt the burn.
QUICK FAT BURNING HIIT WORKOUT
Pin this workout to Pinterest so you’ll have it forever
HIIT Workout Instructions
Step 1 – Warm up with some light cardio exercises before you get started. If you sign up for my free workout plan (below the post) you’ll get a free stretch guide.
Step 2 – Grab your dumbbells and do each exercise 12 to 15 times each, to complete one round or set. I used 5 pounds.
Step 3 – Do 3 (or 4) full sets to complete the workout.
Step 4 – Cool down with some light stretching and you’re done.
This workout is tough so I recommend doing this workout just one time a week along with one of my metabolic meal plans. When you eat for your body’s unique metabolic needs you can lose fat faster.
THE BEST HIIT EXERCISES
SIDE LUNGE + EXTENSIONS EXERCISE
Stand with your feet wider than shoulder-width apart, holding a pair of dumbbells down next to your sides, with your wrists facing in. This is your start position. Lower your butt back and down to the side and lunge to the side towards the floor. Simultaneously lift your hands up and out until they’re in line with your shoulders. Don’t extend your knee past your toes. Immediately push back up as you lower your arms back down to the start position to complete one rep. Complete the prescribed number of reps with your other leg to complete one set.
IN AND OUT CURLS EXERCISE
Stand holding dumbbells with your elbows close to your sides. Your wrists should be facing away from you. This is your start position. Next, curl the weights up toward the front of your shoulders. Lower the weights back down to the start position. Immediately curl the weights up to the side towards the outside of your shoulders. Lower the weights back down to the original start position to complete one rep.
UPRIGHT ROW + PLIE PULSE EXERCISE
Stand with feet slightly wider than shoulder-width apart with toes turned out. Hold dumbbells down in front of you. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. As you lower down, lift your arms up close to your body stopping just short of your shoulders. Quickly push with your legs back up as you lower your arms back down to the start position to complete one rep.
PULL YOUR PANTS UP EXERCISE
Stand with dumbbells in your hands with your palms facing your sides. Squat down slightly. This is your start position. Exhale and draw your elbows up and back, pulling the weights upwards towards your armpits. Keep the weights close to your body as you draw them up, as if you’re pulling your pants up. Pause for a count. Inhale, and lower weights back down to the start position to complete one rep.
SIDE LUNGE PUSHUPS EXERCISE
Stand with your feet wider than shoulder-width apart, holding a pair of dumbbells in line with your shoulders. Your arms should look like a wide “W”. This is your start position. Lower your butt back and down to the side and lunge to the side towards the floor. Simultaneously push your hands up. Don’t extend your knee past your toes. Immediately push back up to the start position to complete one rep. Complete the prescribed number of reps with your other leg to complete one set.
LEAN LEG LUNGES EXERCISE
Stand with feet slightly wider than shoulder-width apart with toes turned out. Hold a dumbbell down in front of you. This is your start position. Keeping your abs in tight and chest upright, lower your butt down, pushing into your heels. Squeeze your glutes and push back up to the start position immediately twist to one side until you’re in a split stance with one leg in front and the other behind you. Lunge and lower your body down until your front knee is at a 90-degree angle. Do not let your knee extend past your toes. Exhale and push back up. Immediately twist back to the start position and do a plié squat before turning to the opposite side to complete a lunge movement. One full rep of this lunge is plie squat – right lunge – plie squat – left lunge.
Woo! That’s it! Leave me a comment and let me know if you felt the burn.
You cannot out-exercise a bad diet. For the best results make sure you’re following a meal plan that matches your metabolic type. If you don’t know you’re metabolic type – take my free metabolic type quiz & training here.
Sending you lots of love.
Your Coach and Biggest Cheerleader
If you liked this HIIT Workout, you’ll love these HIIT workouts, too.
- This HIIT workout is bodyweight only and perfect for travel & home.
- This HIIT workout is similar to today’s workout, but uses different HIIT exercises.
- This Low Impact HIIT Workout is shorter, but burns the same amount of calories.
Don’t forget to pin this workout to pinterest so you’ll have it forever.
Christina is a certified Holistic Nutritionist, Personal Trainer, and Fitness & Health Coach. After healing multiple health issues, getting off 7 meds, & losing 40 pounds – and keeping it off for 10+ years, Christina teaches others how to get Happy, Healthy, & Fit quickly without any bullshit. She’ll show you how to slim down, tone up, and feel fantastic naturally with the most delicious food and least intense workouts possible.