Now your nutrition is totally dialed and customized. After all, clean eating is more than half the battle. But to lose those last few pounds, shred the shoulders, or chisel the chest, you’re going to have to commit to a regular workout routine. We know that exercise is integral to fitness, yet, it remains the biggest challenge for most of us.

Because workout programs are only as effective as they are sustainable, these HIIT (High Intensity Interval Training) workouts, using functional body movements, are designed to use your own personal, built-in gym — your body. These HIIT workouts boost your metabolism, shed fat, build muscle, and improve your stamina in a short amount of time and can be done from the comfort of your own home, at the park, on the road, or on vacation. No matter where you go, you’ll be able to get your sweat on.

The following workouts focus on pushing, crunching, jumping, and squatting motions — movements your body does every day. We have provided a beginner and advanced option, both of which can be completed in less than 30 minutes with no equipment required. For most of us, it’s just a matter of learning the best workouts, dialing them into our fitness level, and making them a constant part of our schedule. So, whether you are starting your fitness journey today or are a fitness fanatic wanting to improve your performance, our fitness program will help you reach your goals!

TOTAL BODY TABATA

This workout uses a pattern of 20 seconds of work with 10 seconds of rest — repeated four times for each movement. So, you will be doing each movement for a total of two minutes before moving on to the next one. Set a stopwatch or phone timer for the intervals.

For example, do as many reps as you can of Movement #1 for 20 seconds, then rest 10 seconds. Repeat the pattern four times. Next, do as many reps as possible of Exercise #2 for 20 seconds, rest for 10 seconds, and repeat four times. Continue this pattern for all five exercises. Rest 90 seconds. Repeat the entire workout again as a second round.

TIME: 21:30

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • March in Place
  • Pushups
  • Alternate Lunges
  • Jumping Jacks
  • Crunches

Advanced

  • High Knees
  • Spider Man Pushups
  • Jumping Lunges
  • Plyo Jacks (Both Feet Jump Off Floor)
  • V-Ups

ENDURANCE HIIT

This workout uses a pattern of 20 seconds of work with 10 seconds of rest — repeated four times for each movement. So, you will be doing each movement for a total of two minutes before moving on to the next one. Set a stopwatch or phone timer for the intervals.

This strategy is all about time under tension with maximum repetitions to develop muscular endurance, build your stamina, and torch calories. Beginner or advanced, you will feel the burn! Set a timer for three-minute intervals. Do as many reps as you can of Movement #1 in three minutes. Immediately do as many Movement #2 repetitions as you can in three minutes. Continue the pattern for all five exercises. Rest for 90 seconds to two minutes. Then repeat the entire group of exercise using two-minute intervals.

TIME: 26:30-27:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Squats
  • Toy Soldiers
  • Back Lunge
  • Plank
  • Wipers (Knee Bent)

Advanced

  • Jumping Squats
  • Standing Mountain Climbers
  • Squat Jacks
  • Plank (w/ Alternating Leg Lifts)
  • Wipers (Leg Straight)

CLASSIC HIIT

Classic timed interval training will get your heart pumping and scorch calories. For each round, perform each movement for 30 seconds, then rest 15 seconds. For Round 1, do Movement #1 for 30 seconds, then rest 15 seconds. Then do Movement #2 for 30 seconds and rest 15 seconds. Perform Movement #3 for 30 seconds and rest 15 seconds. Move on to Round 2 and complete all movements, followed by Round 3. Rest 60 seconds. Repeat from the beginning 3-4 times as noted below.

TIME: 22:30 (Beginner) / 30:00 (Advanced)

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

Round 1

  • Jump Rope
  • Sumo Squats
  • Glute Bridges

Round 2

  • Mountain Climbers
  • Tricep Dips
  • Bicycle Abs

Round 3

  • Jog in Place
  • Side Lunges
  • Jumping Jacks

Repeat 3 Times

Advanced

Round 1

  • Skier Jump Rope
  • Sumo Squats Jumps
  • Single-Leg Glute Bridge (15 Seconds ea)

Round 2

  • Cross Body Mountain Climbers
  • Single-Leg Tricep Dips (15 Seconds ea)
  • Speed Bicycle Abs

Round 3

  • Butt Kickers
  • Speed Skaters
  • 180-Degree Squat Jups

Repeat 4 Times

LADDER HIIT

There are only four movements in this workout, but you will be increasing your repetitions each round. Do one circuit of one repetition of each of the four exercises. Then do one circuit of two repetitions of each of the four exercises. Keep climbing the ladder: Do a 3-rep circuit, then 4-rep circuit, etc. Complete as many circuits as you can in the given time. Rest 15 seconds between each 4-movement circuit.

TIME: 20 minutes (Beginner) / 30 minutes (Advanced)

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Pushups (On Knees)
  • Dolphins (Plank to Pike)
  • Tricep Pushups (On Knees)
  • Burpees (To Plank Position)

Advanced

  • Hand Release Pushups
  • Pike Pushups (aka Shoulder Pushups)
  • Triangle Pushups
  • Burpees to Plank with Tuck Jump

CLASSIC HIIT

There are so many ways to have variety in HIIT training! We are doing classic HIIT again but doubling the interval times and using a “super round” (one long round of multiple movements). Perform each movement for 60 seconds, resting 30 seconds between moves. Complete entire circuit all the way through and repeat once more. If you’re short on time, simply do one round (total time for 1 round is 17:30).

TIME: 35:30

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Jumping Jacks
  • Wall Sit
  • Pushups
  • Crunches ( Legs at 90 )
  • Chair Step Ups
  • Squats
  • Wall Tricep Pushups
  • Plank
  • March In Place
  • Alternating Lunges
  • Side Plank Hold
  • Wide Pushups ( On Wall or Floor )

Advanced

  • Jumping Cross Jacks
  • Speed Skaters
  • Pop Pushups
  • Double Crunches
  • Standing Mountain Climbers
  • Bear Crawls
  • Tricep Pushups
  • Plank Hip Drops
  • High Knees
  • Jumping Lunges
  • Side Plank Dips
  • Pushup Rotations

RUNNING HIIT

Go to a park, school track, your favorite neighborhood, or use a treadmill to complete this fun run! Take this at your own pace and have fun while you increase your metabolism with these running intervals. In between intervals, you will do an “active rest.” After each round you will have a two-minute rest period.

TIME: Depends on pace and number of rounds

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Jog 200m ( 1/8 Mile )
  • 25 Cruches
  • Walk 400m ( 1/4 Mile )
  • 25 Squats
  • Jog 200m

Rest 2 Minutes

Repeat 2-3 Times

Advanced

  • Jog 600m ( 2/3 Mile )
  • 25 V-Ups
  • Run 400m ( 1/4 Mile )
  • 25 Bicycle Abs
  • Sprint 200m

Rest 2 Minutes

Repeat 3-5 Times

REST and RECOVER

Congratulations, you completed an awesome week of exercise! Interval training is one of the most effective methods to burn fat, and it’s also FUN too. Now it’s time to rest and recover.

Rest days are CRUCIAL for giving your body time to recover from workouts and help your muscles become stronger and bigger as they rebuild. Rest days are important for the exercise newbie, the elite athlete, and everyone in between. So, if you just started your fitness journey this week and are new to the physical stress of working out, or if you’ve been hitting your workouts hard for years, be sure to give your body a break.

Working out causes microscopic tears in muscle tissue. While your body is repairing the damage, it rebuilds your muscles into larger, stronger versions of themselves — so that they are better able to handle the stresses and strains of working out next time. And because all these workouts focus on functional movements, you’re helping your body handle the stresses of LIFE too! However, if there is too little time between training sessions, muscles may not have time to fully recover and repair, and you may see a decrease in strength, endurance, and power. Generally, you should take at least one day off per week. If you are a beginner, you may need to give yourself a rest day in between workouts.

Okay… now that you understand why it’s a good thing to give yourself a day off, what should you do on rest day? Here are a few ideas:

  1. Sleep in or take a nap. Sleep is by far the most important part of any fitness program. Nothing helps decrease the strain on your systems like getting quality sleep. Aim for at least eight hours of shut-eye and allow your body to recuperate. Your body will thank you.
  1. Continue with your meal plan. It may be tempting to take a day off from your nutrition too, but that isn’t going to help you reach your fitness goals. Stay on plan with a variety of fruits, veggies, clean carbs, and especially protein. Your body needs a fully stocked amino acid pool from proteins to repair and build muscle. And don’t forget to drink water! Being hydrated is critical to performance and reducing fatigue, so drink up!
  2. Roll and Stretch. It’s just fine to relax, kick up your heels, and give yourself a day of complete rest. However, if you’re feeling a little sore, consider performing some light walking, yoga to stretch your muscles, or foam roll, all of which will increase blood flow to your muscles, enhancing repair and growth.
MONDAY

TOTAL BODY TABATA

This workout uses a pattern of 20 seconds of work with 10 seconds of rest — repeated four times for each movement. So, you will be doing each movement for a total of two minutes before moving on to the next one. Set a stopwatch or phone timer for the intervals.

For example, do as many reps as you can of Movement #1 for 20 seconds, then rest 10 seconds. Repeat the pattern four times. Next, do as many reps as possible of Exercise #2 for 20 seconds, rest for 10 seconds, and repeat four times. Continue this pattern for all five exercises. Rest 90 seconds. Repeat the entire workout again as a second round.

TIME: 21:30

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • March in Place
  • Pushups
  • Alternate Lunges
  • Jumping Jacks
  • Crunches

Advanced

  • High Knees
  • Spider Man Pushups
  • Jumping Lunges
  • Plyo Jacks (Both Feet Jump Off Floor)
  • V-Ups
TUESDAY

ENDURANCE HIIT

This workout uses a pattern of 20 seconds of work with 10 seconds of rest — repeated four times for each movement. So, you will be doing each movement for a total of two minutes before moving on to the next one. Set a stopwatch or phone timer for the intervals.

This strategy is all about time under tension with maximum repetitions to develop muscular endurance, build your stamina, and torch calories. Beginner or advanced, you will feel the burn! Set a timer for three-minute intervals. Do as many reps as you can of Movement #1 in three minutes. Immediately do as many Movement #2 repetitions as you can in three minutes. Continue the pattern for all five exercises. Rest for 90 seconds to two minutes. Then repeat the entire group of exercise using two-minute intervals.

TIME: 26:30-27:00

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Squats
  • Toy Soldiers
  • Back Lunge
  • Plank
  • Wipers (Knee Bent)

Advanced

  • Jumping Squats
  • Standing Mountain Climbers
  • Squat Jacks
  • Plank (w/ Alternating Leg Lifts)
  • Wipers (Leg Straight)
WEDNESDAY

CLASSIC HIIT

Classic timed interval training will get your heart pumping and scorch calories. For each round, perform each movement for 30 seconds, then rest 15 seconds. For Round 1, do Movement #1 for 30 seconds, then rest 15 seconds. Then do Movement #2 for 30 seconds and rest 15 seconds. Perform Movement #3 for 30 seconds and rest 15 seconds. Move on to Round 2 and complete all movements, followed by Round 3. Rest 60 seconds. Repeat from the beginning 3-4 times as noted below.

TIME: 22:30 (Beginner) / 30:00 (Advanced)

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

Round 1

  • Jump Rope
  • Sumo Squats
  • Glute Bridges

Round 2

  • Mountain Climbers
  • Tricep Dips
  • Bicycle Abs

Round 3

  • Jog in Place
  • Side Lunges
  • Jumping Jacks

Repeat 3 Times

Advanced

Round 1

  • Skier Jump Rope
  • Sumo Squats Jumps
  • Single-Leg Glute Bridge (15 Seconds ea)

Round 2

  • Cross Body Mountain Climbers
  • Single-Leg Tricep Dips (15 Seconds ea)
  • Speed Bicycle Abs

Round 3

  • Butt Kickers
  • Speed Skaters
  • 180-Degree Squat Jups

Repeat 4 Times

THURSDAY

LADDER HIIT

There are only four movements in this workout, but you will be increasing your repetitions each round. Do one circuit of one repetition of each of the four exercises. Then do one circuit of two repetitions of each of the four exercises. Keep climbing the ladder: Do a 3-rep circuit, then 4-rep circuit, etc. Complete as many circuits as you can in the given time. Rest 15 seconds between each 4-movement circuit.

TIME: 20 minutes (Beginner) / 30 minutes (Advanced)

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Pushups (On Knees)
  • Dolphins (Plank to Pike)
  • Tricep Pushups (On Knees)
  • Burpees (To Plank Position)

Advanced

  • Hand Release Pushups
  • Pike Pushups (aka Shoulder Pushups)
  • Triangle Pushups
  • Burpees to Plank with Tuck Jump
FRIDAY

CLASSIC HIIT

There are so many ways to have variety in HIIT training! We are doing classic HIIT again but doubling the interval times and using a “super round” (one long round of multiple movements). Perform each movement for 60 seconds, resting 30 seconds between moves. Complete entire circuit all the way through and repeat once more. If you’re short on time, simply do one round (total time for 1 round is 17:30).

TIME: 35:30

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Jumping Jacks
  • Wall Sit
  • Pushups
  • Crunches ( Legs at 90 )
  • Chair Step Ups
  • Squats
  • Wall Tricep Pushups
  • Plank
  • March In Place
  • Alternating Lunges
  • Side Plank Hold
  • Wide Pushups ( On Wall or Floor )

Advanced

  • Jumping Cross Jacks
  • Speed Skaters
  • Pop Pushups
  • Double Crunches
  • Standing Mountain Climbers
  • Bear Crawls
  • Tricep Pushups
  • Plank Hip Drops
  • High Knees
  • Jumping Lunges
  • Side Plank Dips
  • Pushup Rotations
SATURDAY

RUNNING HIIT

Go to a park, school track, your favorite neighborhood, or use a treadmill to complete this fun run! Take this at your own pace and have fun while you increase your metabolism with these running intervals. In between intervals, you will do an “active rest.” After each round you will have a two-minute rest period.

TIME: Depends on pace and number of rounds

WARMUP

3-5 minutes of jogging in place, jumping jacks, marching in place, etc.

Beginner

  • Jog 200m ( 1/8 Mile )
  • 25 Cruches
  • Walk 400m ( 1/4 Mile )
  • 25 Squats
  • Jog 200m

Rest 2 Minutes

Repeat 2-3 Times

Advanced

  • Jog 600m ( 2/3 Mile )
  • 25 V-Ups
  • Run 400m ( 1/4 Mile )
  • 25 Bicycle Abs
  • Sprint 200m

Rest 2 Minutes

Repeat 3-5 Times

SUNDAY

REST and RECOVER

Congratulations, you completed an awesome week of exercise! Interval training is one of the most effective methods to burn fat, and it’s also FUN too. Now it’s time to rest and recover.

Rest days are CRUCIAL for giving your body time to recover from workouts and help your muscles become stronger and bigger as they rebuild. Rest days are important for the exercise newbie, the elite athlete, and everyone in between. So, if you just started your fitness journey this week and are new to the physical stress of working out, or if you’ve been hitting your workouts hard for years, be sure to give your body a break.

Working out causes microscopic tears in muscle tissue. While your body is repairing the damage, it rebuilds your muscles into larger, stronger versions of themselves — so that they are better able to handle the stresses and strains of working out next time. And because all these workouts focus on functional movements, you’re helping your body handle the stresses of LIFE too! However, if there is too little time between training sessions, muscles may not have time to fully recover and repair, and you may see a decrease in strength, endurance, and power. Generally, you should take at least one day off per week. If you are a beginner, you may need to give yourself a rest day in between workouts.

Okay… now that you understand why it’s a good thing to give yourself a day off, what should you do on rest day? Here are a few ideas:

  1. Sleep in or take a nap. Sleep is by far the most important part of any fitness program. Nothing helps decrease the strain on your systems like getting quality sleep. Aim for at least eight hours of shut-eye and allow your body to recuperate. Your body will thank you.
  1. Continue with your meal plan. It may be tempting to take a day off from your nutrition too, but that isn’t going to help you reach your fitness goals. Stay on plan with a variety of fruits, veggies, clean carbs, and especially protein. Your body needs a fully stocked amino acid pool from proteins to repair and build muscle. And don’t forget to drink water! Being hydrated is critical to performance and reducing fatigue, so drink up!
  2. Roll and Stretch. It’s just fine to relax, kick up your heels, and give yourself a day of complete rest. However, if you’re feeling a little sore, consider performing some light walking, yoga to stretch your muscles, or foam roll, all of which will increase blood flow to your muscles, enhancing repair and growth.

COOLDOWN

3-5 minutes of stretching (hamstrings, quads, triceps, etc.) and breathing.