Aug 22

HIIT It Hard Interval Workout (VIDEO) No Equipment Needed

Today is a great day to sweat, isn’t it? Of course I say that most days but this workout left me dripping and breathless, which is the way I like them. It’s also relatively quick (just about 20 minutes), you don’t need anything but your body, and it’s hard core but can be done in a variety of ways. Are you ready to HIIT (High Intensity Interval Training) It Hard?













The Set-Up:

Always start with a dynamic warm-up. You’re going to use every body part for this and you want your body to be ready!

The HIIT intervals are structured into “rounds” with 3-4 exercises in each but there’s really two moves for each one. Each two-move exercise counts as one and you do each for 30 seconds. It’s best to have a GymBoss timer so you don’t have to watch the clock or your wrist, but any method of timing will do.

You repeat each round up to three times, take a short break for water and then start the next round.























The Modifications:

You can make almost any workout, work for you.  This one can be modified in a few different ways:

1. Do only one round (instead of two or three) of each.

2. Do three rounds of the first, two rounds of the second and one of the third, until you can handle more.

3. Break down the exercises and only do one of the two. Leave out any jumping and do the push-ups on your knees.

The Playlist:

Young The Giant – My Body | 2 Chains – We Own It | Rihanna feat. David Guetta – Right Now | Havana Brown feat. Pit Bull – We Run the Night |  One Republic – Love Runs Out | Madonna & Ozzy Osbourne – Crazy Train Remix

The Outfit:

The North Face hat, Oiselle Vertical Drop Tank, Oiselle Flyte Short and Brooks Pure Cadence 3 Shoes

The Workout:



You can see all my workouts on my YouTube Channel (and my speech from FitBloggin’ all about Spain!) as well as under my “YouTube Channel” tab right up there on my menu bar! Enjoy…


Do you train using interval workouts?

What’s your favorite way to sweat?

What other videos would you like to see here?



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  1. Miss zippy

    Damn Allie–now that’s a workout! Which makes me want to try it next week on a strength day! Thanks for sharing.
    Miss zippy recently posted…European vacation runningMy Profile

    1. vita88

      Hahaha! Let me know how you like it Amanda!!

  2. Janine Huldie

    I love when you share new workouts here and totally going to take a look at today and see if I can try this myself!! Thanks for sharing and have a wonderful weekend now, Allie 🙂
    Janine Huldie recently posted…Step into Summer & July GLOSSYBOXMy Profile

    1. vita88

      You can definitely do it Janine. Maybe you can get the dog to do it too and release some of that puppy energy 🙂

  3. Kristina Walters @ Kris On Fitness

    Holy hardcore! You should do more videos, you have a real knack! I haven’t done anything like this. I am willing to try though! Favorite ways to sweat??? Running of course!
    Kristina Walters @ Kris On Fitness recently posted…St. Christopher’s Summerfest 5K RecapMy Profile

    1. vita88

      Thanks Kris! It’s so hard to find the time to do them since, as you know, running is also my favorite way to sweat 🙂

  4. Tina Muir

    Ooof that is a tough one, but I bet it gives you one of those good burns where you feel good all day knowing you did it. I am racing tomorrow, so better not try though!! I don’t think I need to answer what my favorite way to sweat is, but I guess I can say I use interval workouts…..if you count 3×3 miles as intervals or 9×1 mile hahaha!
    Tina Muir recently posted…Secrets to Success: 8 Minutes to a Stronger CoreMy Profile

    1. vita88

      Ooof to 9×1 miles! And this one definitely left my legs sore the next day so do not do it before a big run day! I don’t want to be responsible for your sore legs!! Although, I do give a shout out to your core workout (I loved it!) in the middle of the video since I only do one real targeted ab exercise 🙂

  5. Jaclyn @ Bumpsweat

    Wow, looks like a tough one, but I love that it’s all body-weight movements. You give people no excuses 🙂
    Jaclyn @ Bumpsweat recently posted…40 WEEKS!!! A Bumpdate & Look BackMy Profile

    1. vita88

      Exactly! I would wait at least 6 weeks after having your baby to attempt this one 🙂 Although I know you have that home gym in progress…I’ll have to do another one that involves equipment!

  6. Kim

    This looks awesome – I will have to try it soon!! Bummer that I can’t just come to one of your classes!!!
    Kim recently posted…Birthdays Then and NowMy Profile

    1. vita88

      Kim, that would be the BEST!…and this is the next best thing. If you do it, let me know what you think!!

  7. Christine @ Love, Life, Surf

    Holy cow Allie. That looks like a beast of a workout!! But I also can’t wait to try it.
    Christine @ Love, Life, Surf recently posted…High Five Friday: MaineMy Profile

    1. vita88

      It’s beastly for sure, if you do all three rounds. Let me know what you think if you try it! You’ll definitely need some hip opener yoga poses afterward 🙂

  8. Erin Kreitz Shirey

    Can’t wait to do this!!!! So much fun!! Wish we lived closer to train and play together! xo
    Erin Kreitz Shirey recently posted…Workout Wednesday- Home Workouts Create FAMILY FunMy Profile

    1. vita88

      That would be the best!…and the kids could all entertain each other too 🙂

      1. Erin Kreitz Shirey

        I know, right? Now that would be entertaining and we’d be working our core laughing so hard!
        Erin Kreitz Shirey recently posted…Workout Wednesday- Home Workouts Create FAMILY FunMy Profile

  9. Tara Newman

    Oh, I need more of these. I need to get my butt in gear. I may be giving up my gym member ship because the y ticked me off so this is perfect.
    Tara Newman recently posted…23 Reasons I Can’t Live Without EvernoteMy Profile

    1. vita88

      You will love this one Tara! And it’s perfect for not having a gym to go to. Sounds like there might be a blog post there??

  10. Kimberly (Manifest Yourself)

    Phew! I’m tired just from watching you! I love this video. 🙂 I may have to try this one day when i don’t feel like hitting the gym.
    Kimberly (Manifest Yourself) recently posted…Favorite Things: Panties, Kale, and TacosMy Profile

    1. vita88

      I think you should do it with your trainer 🙂 I would be interested in what he thinks…hahaha!!

  11. Nellie @ Brooklyn Active Mama

    Holy smokes kid. You win. I will now take a nap on your behalf!! Seriously though this is amazing and I am loving the outdoor workout too! great video!!
    Nellie @ Brooklyn Active Mama recently posted…BAM Half Training: Training Through Stress & Fall Racing in NYCMy Profile

    1. vita88

      Thanks Nellie! Lunges, side lunges and jump work all included to strengthen those running muscles!! 🙂

  12. Sue @ This Mama Runs for Cupcakes

    Great workout, I’ll have to give it a shot. I have a gymboss and LOVE it!
    Sue @ This Mama Runs for Cupcakes recently posted…Wonder Mom Wedesday Link up: Back to SchoolMy Profile

    1. vita88

      I don’t know how I did these kind of workouts with the BOSS!! Thanks Sue. I hope you try it and love it 🙂

  13. Britt@MyOwnBalance

    Your video looks awesome!!! I love it! This workout reminds me a lot of the Grit workout I just tried. Very hardcore. I like your modifications though. And you have a great playlist. Well done Allie!! 🙂
    Britt@MyOwnBalance recently posted…IDEA Blogfest 2014 Recap: The Highlights!My Profile

    1. vita88

      Thanks Britt! I’l have to check out this Grit of which you speak.

  14. Charlotte @ Commitness to Fitness

    Awesome video!! Thats it- im doing this workout tomorrow 🙂 Barre is great and all, but i dont sweat so Ive started doing interval sprints/walking (which is fun, and def gets me sweaty) but i think i need some HIITs in my life this weekend. Also- AWESOME playlist. So to sum up –thank you for making my workout (and life) awesome 🙂
    Charlotte @ Commitness to Fitness recently posted…The Pet’s Guide to Choosing the Right Owner (TOL)My Profile

    1. vita88

      Well if that’s not the best comment ever! Thanks Charlotte!! I hope you love me as much AFTER the workout 🙂 HIIT it girl!!!

  15. Tamara

    I feel tired just looking at this!
    One day I’m going to surprise you at a class. And maybe it will be laughable at how out of shape I am.
    Tamara recently posted…Becoming Neurotic for Ask Away Friday.My Profile

    1. vita88

      Never!! That would be the best surprise!! Or, you could just surprise me at the ice cream stand…either way 🙂

  16. Jess @ Blonde Ponytail

    Awesome!! You did HIIT it hard!
    Jess @ Blonde Ponytail recently posted…The More Things Change…My Profile

    1. vita88

      Thanks Jess!

  17. Sammy @ Peace, Love and Ice Cream!

    Just came over from the SITSBlogging Sharefest and I’m SO glad I did!! Awesome workout!!! Can’t wait to check out the rest of your blog 🙂
    Sammy @ Peace, Love and Ice Cream! recently posted…New Workout & a Tease….My Profile

    1. vita88

      Oh I’m so glad!!! Thanks for stopping by and commenting!

  18. Alison

    Alright, I’ll do this.
    Next year, sometime. Promise. 🙂
    Alison recently posted…How To Get The Facebook Feed YOU Want (Sort Of)My Profile

    1. vita88

      I’m going to hold you to it!

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