My Favorite Interval Training Workout

Now that I’m feeling confident in my running, I’ve starting incorporating more strength training into my weekly plans to improve my overall fitness. I’ve mentioned these strength workouts a few times here, and since some of you have expressed interest in them, today I’m going to share my favorite HIIT workout with you!

This is a combination of a workout I found in a magazine and a “tune up” workout a fitness instructor friend of mine created. It’s a quick, 6 set routine that I need virtually no equipment for – just a chair and a pair of dumbbells of my choice. It can be done almost anywhere and hits almost every area of the body (arms, back, legs & abs) and depending on what level I want to tackle, I can fit this into just 20 minutes!

HIIT Workout

Just Starting Out: Do each move for :30, rest for :30 between sets. Perform sets 1-6 twice.

Feeling Strong: Do each move for 45, rest for :15 between sets. Perform sets 1-6 three times.

Superman Strength: Do each move for :60, rest for :10 between sets. Perform sets 1-6 a total of 4 – 5 times

Set 1: Chair Squats & Decline Push-Ups

Chair Squats: Squat as close to the chair as possible without sitting, then return to standing position.

Decline Push-Ups: Get into plank position with feet up on the seat of the chair, then perform a pushup.

Set 2: Bent Chest Flies, Chair Step Ups (one set = both legs)

Bent Chest Flies: Sit on chair and bend over at waist with a dumbbell in each hand (I use 7.5 lbs). Without moving the torso, engage the core and lift arms straight out to the side and back down.

Chair Step Ups: Using one leg, step up on seat of chair and stand, then step back down and return both feet to floor. Repeat with other leg.

Set 3: Triceps Dips, Split (Bulgarian) Lunge (one set = both legs)

Triceps dips: Sit on the chair and hold the seat, then slide off while still holding the seat and dip up and down off the chair, focusing on the muscles at the back of the arms.

Split Lunge: Stand facing away from the chair and rest the top of one foot on the seat. Lunge, and repeat.

Set 4:  Seated Leg Lifts, Hip Bridge

Seated Leg Lifts: Sit on chair and hold onto the sides of the seat. Lift legs up in a crunch position and lean back, then alternate between tucking legs up to chest and straightening them.

Hip Bridge: Lay down on the ground with knees bent and feet on floor. Lift hips up slowly, hold for a few seconds, and release.

Set 5: Incline Push-Up, Calf Raises

Incline Push-Up: Face the chair and grab the seat with both hands, extend legs and lower hips for a straight back, then perform a pushup.

Calf Raises: Stand on a slight ledge (or just stand), and raise onto tip-toes, then back down.

Set 6: Straight Arm Planks, Burpees

Straight Arm Planks: Get in the same position as the decline pushups in the first set, but hold in a plank for the time allotted.

Burpees: Chances are you know how to do a burpee. But if you don’t, just watch this – and accept my hearty apology for introducing you to this move from hell.

For a super full body workout, you can also add a 15 Minute Cardio Boost after this workout too:

  • Warm up 3 minutes
  • Sprint 1 Minute
  • Run 2 minutes
  • Sprint 1 Minute
  • Run 2 minutes
  • Sprint 1 Minute
  • Run 2 minutes
  • Cool Down 3 Minutes

I’ll admit that doing both workouts one after the other will be tough at first, but it’s ultra fat burning and when I was doing this 3x a week I saw big results!

Keep in mind that I’m in no way a professional. I’m not a registered personal trainer or physical therapist, and I take no responsibility for pulled muscles, injuries or sprained anythings. Keep in mind: this is just a workout that I like to do, and I’m sharing it for entertainment purposes only. Always check with your doctor before beginning a new fitness or nutrition program. I just really enjoy this workout and wanted to share it with you guys!

Let me know how you enjoy it – now I’m off to go do this myself! 🙂

6 thoughts on “My Favorite Interval Training Workout

  1. Pingback: The First 10 Minutes of Every Workout | Jess Runs Happy

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