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?
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.
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.
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 North Face hat, Oiselle Vertical Drop Tank, Oiselle Flyte Short and Brooks Pure Cadence 3 Shoes
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?
Damn Allie–now that’s a workout! Which makes me want to try it next week on a strength day! Thanks for sharing.
Hahaha! Let me know how you like it Amanda!!
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 🙂
You can definitely do it Janine. Maybe you can get the dog to do it too and release some of that puppy energy 🙂
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!
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 🙂
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!
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 🙂
Wow, looks like a tough one, but I love that it’s all body-weight movements. You give people no excuses 🙂
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!
This looks awesome – I will have to try it soon!! Bummer that I can’t just come to one of your classes!!!
Kim, that would be the BEST!…and this is the next best thing. If you do it, let me know what you think!!
Holy cow Allie. That looks like a beast of a workout!! But I also can’t wait to try it.
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 🙂
Can’t wait to do this!!!! So much fun!! Wish we lived closer to train and play together! xo
That would be the best!…and the kids could all entertain each other too 🙂
I know, right? Now that would be entertaining and we’d be working our core laughing so hard!
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.
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??
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.
I think you should do it with your trainer 🙂 I would be interested in what he thinks…hahaha!!
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!!
Thanks Nellie! Lunges, side lunges and jump work all included to strengthen those running muscles!! 🙂
Great workout, I’ll have to give it a shot. I have a gymboss and LOVE it!
I don’t know how I did these kind of workouts with the BOSS!! Thanks Sue. I hope you try it and love it 🙂
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!! 🙂
Thanks Britt! I’l have to check out this Grit of which you speak.
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 🙂
Well if that’s not the best comment ever! Thanks Charlotte!! I hope you love me as much AFTER the workout 🙂 HIIT it girl!!!
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.
Never!! That would be the best surprise!! Or, you could just surprise me at the ice cream stand…either way 🙂
Awesome!! You did HIIT it hard!
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 🙂
Oh I’m so glad!!! Thanks for stopping by and commenting!
Alright, I’ll do this.
Next year, sometime. Promise. 🙂
I’m going to hold you to it!