Be Well Workout of the Week: The Give-Your-All HIIT Workout



This week, let’s do some high-intensity intervals, friends! Here’s how your workout will go: For each exercise, you are going to do 20 seconds of all-out, fast-paced work followed by 10 seconds rest. You’ll do this eight times through for a total of four minutes per exercise. After you’ve completed all eight rounds, move on to the next exercise. Now, who’s ready to sweat?

Be Well Workout of the Week: The Give-Your-All HIIT Workout

20 seconds on, 10 seconds off x 8 rounds
Single-arm reverse lunge and press on left (hold weight in left hand at shoulder, lunge back with left foot, stand back up, press weight overhead)
Single-arm reverse lunge and press on right
Ski jumpers
Dead lifts

Explanation of exercises:

Single-arm reverse lunge and press: Holding a weight in one hand, lunge back with the foot on the same side, come back to standing, and press the weight overhead. Repeat.

Burpees: Just like an up-down in football. Put your hands on the ground, jump your feet out behind you so you’re in push-up position, hit your chest to the ground, and bring your feet back in, stand up.

Sit-up: Lie on your back with feet on the floor and knees bent. Put your hands behind your ears. Without pulling on your neck and using only your abs, lift your shoulders off the mat and come to a full sit-up position. Lie back down slowly.

Squat: Stand with your feet just a bit wider than shoulder widt and your toes slightly turned outward. Keeping your weight in your heels, bending at the knees and lower until your quads are parallel to the floor. Keep your back as upright as possible. Straighten legs and come back to the starting position.

Push-up: Start lying face down with your chest on the floor, with hands facing forward and palms down in line with your shoulders; elbows should be pointing back. Push up until arms are extended (the inside of the elbow should be facing forward) and drop back down.

Ski jumpers: Start in a skier’s stance (like a squat, but bent forward at the waist slightly). Using your arms for momentum, jump up and to the left, landing on both feet. Jump to the right. Repeat.

Dead lift: Stand with legs shoulder-width apart and dumbbells in hands. Bend knees slightly and lean forward with your arms moving towards the ground, until your back is at a table-top position,. Slowly return to the starting position.

Plank: Get in push-up position, resting on your elbows; keep back, hips, and legs in a straight line. Hold.


Audrey McKenna Hasse is the owner of A.M.Fit a personal training and healthy consultation business on the Main Line. You’ll find her workouts every Monday right here on Be Well Philly. 

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