Mix it up with this workout that will push you past your comfort zone!

We’ve all had a workout rut – doing the same thing day in and day out, on the same machine(s), working the same muscle groups. Well I’m here to switch things up on ya! This 40-Minute Full Body HIIT workout will crank up the heat (literally!) and torch some serious unwanted body fat.

Whether you’re at the gym or your home, this workout will have you feeling like a serious beast 💪🏼

Heyyyoo! I hope everyone had a very merry and bright Christmas 🙂 I rounded out 4 solid days of celebrating. It really is the best time of year. 🎅🏽 And although I missed my family immensely, my second family (Nick’s side), made the holidays just as special.

Now we’re heading into the next holiday and all this celebrating has got me feeling a little weighed down. And you might be feeling the same…? So, this workout is going to make you sweat it out and set you back on track!

I recently started going to a new group exercise class this fall and have fallen in love! My first class was brutal. After mastering 20 to 30 second intervals, my body was in complete shock when it was tasked to push through 1 solid minute. I went with my bestie for the first time and we kept looking at each other like this lady was crazy. It was safe to say we were both dead by the end.

That workout was just what I needed to reboot.

Is a minute interval still hard 6 months later, absolutely! But it’s so good to mix it up and confuse the body.

You can do this workout at home or at the gym. All you need is a pair of light and heavy dumbbells and a timer!

Here’s how it works:

The first round is cardio specific with strength moves incorporated for a full body workout. Then we move to strength specific moves with cardio incorporated. And we finish with a mixture of both.

For the first round, you’ll complete each move for 1 minute with 10 – 15 second rest in between the moves. Once you get through exercises 1 – 4, repeat them again once more.

Take a little breather and head to a treadmill with a pair of light dumbbells, or if you’re at home find some space for suicides. In this round you’ll perform a strength exercise for 1 minute followed by a sprint on the treadmill for .15 miles (get up to speed before counting the distance.) When I say sprint, I’m talking 8 – 9 mph – all out sprint. If you’re at home, perform suicides for 30 seconds, running a couple steps each way, turning and touching the ground at each end. Oh and no rests here, it’s just one after another, so when there’s back to back shoulder lifts, try to work through it 👊🏼

And last but not least, the final round. 1 minute for each exercise with 10 – 15 second rest in between moves. Repeating moves 1 – 4 two times through.

And just like that you’re done! Who’s ready to kick some serious booty?!

40-Minute Full Body HIIT Workout

ROUND 1 – CARDIO

1 minute each exercise, 10 – 15 second rest, repeat 2 times through

1. Lateral Bound + Vertical Jump
2. Inchworm + Tuck Jump + 180 Jump
3. Squat Press
4. Lunge, Squat, Lunge

ROUND 2 – STRENGTH

1. High Plank Hold – 1 min
2. Sprints – 0.15 miles on the treadmill (option: 30 second suicides)
3. Shoulder Pec Deck – 1 min (light dumbbells)
4. Shoulder Press – 1 min (light dumbbells)
5. Sprints – 0.15 miles on the treadmill (option: 30 second suicides)
6. High Plank Hold – 1 min
7. Sprints – 0.15 miles on the treadmill (option: 30 second suicides)
8. Shoulder Pec Deck – 1 min
9. Shoulder Press – 1 min

ROUND 3 – CARDIO

1 minute each exercise, 10 – 15 second rest, repeat 2 times through

1. 2 Jacks + 2 Star Jumps
2. Pushups
3. Curtsy Lunge + Bicep Curls
4. High Knees

Love HIIT Workouts? Try out these too!

Cardio Kickboxing Tabata
Cardio Strength 30-Minute HIIT Workout
Cardio Strength Ladder Workout