A Happy HIIT Birthday a.k.a. It’s a Celebration, Bitches

Happy birthday, Calvin! What a champ, this kid came to HIIT class on the one day of the year he could have gotten away with gluttony and sloth, guilt-free. Badass!

We celebrated Calvin’s birthday with a major bang and a jam-packed class of badasses. Inspired by Joe and his jumping squats, we stepped up our “warm-up” game, and then I rewarded the class with a “break,” reducing our HIIT circuits to only 6 exercises. Okay, so maybe I also increased the interval time from 30 to 45-seconds per exercise…but thick thighs save lives, ain’t no puppies in here, and your body will thank me  later. Just probably not today, because, I don’t know about you, but I’m sore AF…

Anyway, as always, I’m here to take away your excuses and give you an easy-to-follow HIIT circuit that you can do easily at home or at the gym on your own time. Grab a bottle of water, a stopwatch, your favorite playlist, and go get after it already!

Sign-Up for HIIT Class

My HIIT workouts are designed so they can be done on your own, wherever you are, without needing weights or other exercise equipment. But I promise you you'll push yourself harder—and have a lot more fun—in one of my classes. Join us next Tuesday from 6:30-7:30pm at Central Rock Gym in Randolph, MA.

The HIIT Workout

Stretch & Warm-Up: Stretch for about 5-minutes and then jump rope in place for 1-minute

10/15/20: Do 10 of each jumping jacks, mountain climbers, burpees and squat jumps, then 15 of each, then 20 of each. No rests, no breaks…just keep going.

HIIT Circuits: Do each exercise for 45-seconds, followed by a 15-second rest. After each set, rest for 1-minute before moving onto the next set. Repeat each set 3x.

SET #1

Surfboard get-ups

High knees

Left-leg burpees

Jumping lunges

Push-up, pop-in

Squat jacks

SET #2

Plank jacks

Power skips

Right-leg burpees

Triple threats

Plyometric push-ups

2 jacks/2 jabs


Happy (birthday) abs: Cool down with 5-10 minutes of ab work. But that’s not happy abs. To experience happy abs, you gotta get your a$$ to class next Tuesday, or join me Wednesday nights from 6:15-6:45pm for a 30-minute ab-focused class.