Looking for a quick, yet intense HIIT (high intensity interval training) to squeeze into your weekend?


You can do this workout outside or inside. If the weather is nice where you live, take it outside!! There’s something about working out outside that is SO energizing!

Warm up:

  • 30 second leg swings (alternating)
  • 30 second butt kicks
  • 30 second high knees
  • 30 second arm circles
  • 30 second bodyweight squats


Either hop on a treadmill or head outside:

  • 1 minute jog
  • 20 second sprint
  • 30 second jog
  • 20 second sprint

Repeat for a total of 5 rounds


Find some stairs (indoor or outdoor)

  • Run up the stairs (skipping every other step)
  • Run down the stairs (hit every step)

Repeat for a total of 3 rounds, then rest 30sec-1min. Repeat segment 3 more times.


Final Circuit

Kettle bell swings (you can also use a dumbbell) 30 seconds

Pushups 30 seconds

Plyo squats (AKA a squat with a jump) 30 seconds

Assisted Pull ups 30 seconds

Rest 1 minute and then repeat 2 more times