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High Intensity Interval Training Workout

February 15, 2016

Hey y’all! It has been a minute. Mardi Gras season came in and threw me off my blogging game. I was truly enjoying my time in the original sin city but I’m back! After all that drinking and eating and over indulgence, I’m grateful for Lent and not just because it coincides with crawfish season. This 40 days is really all about cleansing and recentering for me and that includes refocusing my energy on getting in the best shape of my life.

Since I’m not in school anymore and no longer have full gym access, I have been doing a lot of yoga and high intensity interval training (HIIT). HIIT is great because it doesn’t require much of anything, just your body (I also use my yoga mat so I don’t have to be directly on the hard floor).

Here is a HIIT Bodyweight Workout from Shape Magazine that is sure to help shed some of that Winter weight! The circuit uses a 2:1 interval ratio, which means you’ll work at a moderate intensity for 2 minutes and then push your body to its limit for 1 minute. Do each exercise back to back, with minimal rest in between moves. Repeat the entire circuit 2 or 3 times total.

 1, 2, 3 Squat and Rear Lunge (Moderate Intensity)

HIIT-1Stand with your feet hip-width apart, hands clasped behind your head. Push your hips back behind you and bend your knees to lower into a squat and return to standing. repeat on the other leg. Continue for one minute alternating legs each time your lunge.

Squat, Plank, Pushup (Moderate Intensity)

HIIT-2Squat down and place your hands on the floor. Jump your legs back, landing in a full plank position. Quickly do a pushup on your toes, and then jump your legs back into your squat, keeping hands on the ground. That’s one rep. Do as many reps in a row as your can for one minute.

Squat Jumps In & Out (High Intensity Push)

HIIT-3Stand with your feet together. Lower into a squat and swing your arms back behind you, and then quickly jump up, swinging arms overhead. Land into a squat position with your feet hip width apart, and swing your arms back again. Repeat as quickly as your can, jumping in and out with your feet each time, for one minute.

Side-to-Side Lunge Chops (Moderate Intensity)

HIIT-4Stand with your feet together, hands clasped, and your arms overhead. Take a wide step to your right, and bend your right knee, chopping your arms to your right foot. Push off your right leg and return to standing, reaching arms overhead. Repeat the movement over your left leg. Do as many reps as you can for one minute, alternating sides each time.

Deadlift Balance (Moderate Intensity)

HIIT-5Stand on your right leg with your left foot placed behind you, hands clasped behind your head. Keeping your back straight and abs tight, bend your right knee and hinge forward from your hips, lifting your left leg off the floor as you lean forward. Go as far forward as you can, trying to make a ‘T’ shape with your body. Return to start position. That’s one rep. Repeat as many times in a row as you can for 30 seconds and then switch legs.

Side-to-Side Shuffle Jump (High Intensity Push)

HIIT-6Stand with your feet hip width apart, squat down and reach your right hand on the flood, to the outside of your right foot. Push off both legs and jump up and to the left, landing in a squat, reaching your left hand to the outside of your left foot. Repeat as quickly as you can, from side to side, for one minute.

Tabletop Dip (Moderate Intensity)

HIIT-7Sit down and bend your knees into your body with both feet flat on the floor, hip-width apart. Place your hands on the ground behind your hips, fingertips facing in. Brace your abs in tight and lift your hips off the ground, hovering just above the floor. Lift your hips up to the ceiling so that your body resembles a tabletop. Without letting your hips drop, bend your elbows and lower into a dip. Extend your arms and then lower hips back to hover position without touching the ground. Repeat as many times as you can in a row for one minute.

V Sit-Ups (Moderate Intensity)

HIIT-8Sit with your feet lifted off the floor, knees bent into your chest, hands clasped behind your head. Lean back and extend both legs straight out, touching your back to the floor but keeping your head and shoulders off the ground. Sit back up and return to your start position. That’s one rep. Repeat as many times as you can in a row for one minute.

Plank Pike Jumps (High Intensity Push)

HIIT-9From a full plank position, bend your knees and jump your feet into your hands, landing in a crouch on the balls of your feet. Jump up and extend your legs back out to your plank position. That’s one rep. Repeat as quickly as you can for one minute.

Finishing Hip Stretch

All Images from Shape Magazine

Wrap up your workout with this final stretch.

Visit for tips and tricks on how to successfully complete each exercise. Trust me, this workout will definitely push you to the limit. I felt so horrible after my first time but now I’ve got it down to a science and it feels great! I had to share with y’all especially since I have started to see results! I wish you luck in trying this out! Let me know how it goes in the comments, via Twitter @cocktailswithk or Instagram @cocktailswithkiera.


Kiera ღ

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