If you are feeling like you need to kick-up your summer workout routine, this High Intensity Interval Training (HIIT) workout is your solution.  HIIT workouts are a great way to burn more calories, and to boost your metabolism and tone your body.

Since it is SUMMER (YAY!)  many of us might be on vacation, or spending most of our time outdoors.  This is a perfect routine that you can take with you anywhere you go, whether you’re heading to the beach, park or hanging out at home.

The following workout consist of two circuits with three exercises each utilizing upper/lower-body, core and cardio-plyometric exercise.

Each exercise should be completed for 40 seconds with 20 seconds rest between.

For exercises that are one-sided, split it for 20 seconds on each side.

It is important to complete the exercises in order.

Do the circuit at least two times, but if you want to challenge yourself do it 3 times.

Prepare to sweat!



Side Lunge w/ Torso Rotation



Purpose– strengthen and tone legs while engaging the core.

Step to the side and bend right knee forward while keeping the left knee straight. Rotate core towards inner thigh. Repeat and alternate with bent left knee.

Push Up w/ Alternating Shoulder Tap





Purpose– strengthen upper body while stabilizing core muscles.

Start in a plank position. Push into a push up position with elbows bent to 90 degrees. Bend one elbow to tap its opposite shoulder. Alternate the tap with right and left hand.

Squat Jumps





Purpose– speed, power & cardio.

Lower body into a squat. Jump up while lifting hands over head. Land into a squat position. Repeat for 40 seconds.


Sprinter lunges




Purpose-tone and strengthen legs while increasing heart rate.

Stand upright. Step backwards with right foot so it’s behind the body. Right arm should follow.  Keep left foot planted and drive the right knee forward. Left hand will move in front of the body. Make sure you switch legs.

Plank Ups






Purpose-strengthens core, chest and upper body

Start in forearm plank position. Push up slowly onto your right hand, and then do the same with left hand until you are in a full push up position. Slowly lower down onto your right forearm, followed by left.

Surfer Squat




Purpose-strengthen lower body and increases heart rate.

Stand into a squat position. Jump upward while simultaneously rotating 180 degrees to the other side. Land. Jump upward while rotating to the original side. Repeat for 40 seconds.

 Ladies, I hope you follow the routine and stay consistent to achieve your goal. Keep a positive attitude, and remember you are in charge of your results. It is our responsibility to keep our body healthy and energized. Please feel free to leave a comment if you have questions. Have an amazing blessed day.

With much LOVE…


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