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…

[Tweet “Need a good workout? Take my interval challenge and HIIT It Hard! No equipment needed, just determination! #HIIT”]


Do you train using interval workouts?

What’s your favorite way to sweat?

What other videos would you like to see here?