Janey Reilly_Brian Reilly_Photography2I have a little HIIT (High Intensity Interval Training) addiction. I have to share a secret peeps…you can burn fat fast and save your self precious time!  A super efficient HIIT workout is 30 minutes.

This is one of the hottest, and best ways to get sweaty!  It is proven that brief bouts of intense exercise paired with lighter activity or lower intensity for recovery, burns off more calories per minute than doing a longer workout at a steady and moderate pace.  HIIT also makes the heart grow stronger!  Double bonus!

You will get faster, more noticeable gains and more defined muscles when you train HIIT style. It’s also a lot of fun and will shake up your normal routine and get your muscle and blood pumping strong!

Use HIIT for cross-training and not to replace your other  workouts or cardio days.  Use HIIT to AMP up your fat burning and boost your metabolism for maximum gains.

Do your HIIT workout 2-3x/week with at least 48 hours of recovery between training sessions.  Avoid skipping workouts between HIIT days though. Just partake in  a lower-intensity workout following a HIIT session.

Dial up your next workout with one of these HIIT workouts.

HIIT Aerobic Exercises

Here are 3 ways you can squeeze in a powerful yet short cardio routine:

  1. 20 seconds of Sprinting, 10 seconds of walking using a treadmill (or not…try the road or your backyard) repeat 8 times.
  2. Find a jamming playlist on 8 TRACKS or SONGZA of 4 songs that MAKE YOU ROCK OUT. And shadow box for 3 songs; rest for 1. Then repeat 2 more times. (A GREAT stress reducer if you’re feeling stressed)
  3. High knees or jump rope for 20s and rest for 10s for 8 rounds.

HIIT “Kick-Butt” Workout Routine

Do the following exercises for 20s of work/10s of rest for 8 rounds:

  • Squats
  • Pushups
  • Dead lifts
  • Triangle pushups
  • Hanging leg raises
  • Burpees


Stronger. Leaner. Sexier.




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