Fit Club Weekly Workout: Total Body HIIT

Welcome to your first workout challenge!  Every weekend we’ll be providing a new workout, in a nice printable format, for you to try during the coming week.  We’ll be featuring different styles of workouts, geared toward people of all fitness abilities.  Some might be challenging for you, some might be a piece of cake.  Make sure to check with a medical professional first if you have any concerns about your ability to begin a fitness program and feel free customize to your level of comfort.

Fit Club Blog Header

First, we’d like to introduce you to our featured Fit Club Trainer, Jani!

Trainer JaniJani has over 20 years of experience working in the fitness industry.  She has a BS in Health Promotion and is certified in many disciplines including personal training, group exercise, yoga, Pilates, TRX suspension training, Insanity®, Zumba®, and water fitness.  She currently teaches a variety of group exercise classes for the Treasure Valley West YMCA in Boise, ID  and also owns her own personal training business, Body Balance Training.  As a busy mom of five kids she understands the challenge of finding a balance between  family , church, work, maintaining a home, and taking care of ourselves.  She believes that if we can make our own health and well-being a priority, we will be better equipped to handle the demands of a busy lifestyle and enjoy a better quality of life.

I have personally had my butt kicked by Jani before, this chick knows what she’s doing!  We’re so happy to have her on the OBB Team, and you’ll be seeing more of her in the weeks to come.  I will turn it over to her now to explain this workout she’s designed for you.  If you have any questions, please feel free to leave a comment on this post!


Hi everyone! I am so excited to be on the OBB Fit Club team!  One of the best ways to stay motivated and on track with your exercise and eating is to have a strong support team and some accountability.  This club gives us an opportunity for both as we all cheer each other on and report our progress.  Lets do this!

The great thing about this weeks workout is that you can do it anywhere.  It takes up minimal space, and there’s no equipment needed, so NO EXCUSES.

It is a total body HIIT workout.  HIIT stands for High Intensity Interval Training.  What I love about HIIT workouts is that you get the biggest bang for your time.  Most of us don’t have the time to spend hours working out and these workouts are short and powerful.  And best of all, because we alternate between high intensity and low intensity (or rest) you burn MAXIMUM CALORIES…way more than you would by just hopping on a treadmill or a bike for the same amount of time.  The only equipment you’ll need is your body and a HIIT timer app.  There are several options for timer apps for both iPhone and Android, and most are free.

Begin with a 5 minute warm-up of light jogging in place and a combo of body weight squats, lunges, and wall push-ups.  Or if you have access to a treadmill or stationery bike you can do that for 5 minutes.  Really, anything that gets your muscles warmed up and your joints ready to go!

There are 10 intervals so you’ll set the timer for 10 sets; 30 seconds work; 10 seconds rest.  Aim to complete this workout 3-4 days during the week.

1. Squat Jacks– With feet hip width apart, squat down pushing booty to the back of the room.  Touch your toes, and as you come up, lift arms out to your  sides and over head into a jumping jack.

2.  Mountain climbers– Plank position, keep your hips down, core tight, and quickly alternate knees toward chest.
3.  Push-ups to alternating side plank– Push-up then rotate right arm and right hip to the ceiling, then repeat, push-up, rotate left arm and hip. (moderation:  knees on the floor for the push-up.)

4.  Jump lunges– Standing lunge position with both knees at 90*, jump switch.  (moderation:  You can take the jump out and just do alternating reverse lunges.)

5.  Tricep dips–  Hands and feet on the floor with fingers pointing toward heels.  Bend elbows, lowering hips to the floor.

6.  High knee run– Get those knees up!

7.  Plank Shoulder taps–  Plank position, alternating taps to opposite shoulder.  (moderation: keep knees on the floor)

8.  Single leg dead lift with hop, RIGHT LEG– Balance on the right leg, hinge from hips, left hand touches the floor, come up and hop.  All 30 seconds on the same leg.  (moderation:  just reach half way down and leave out the hop)

9. Side to side shuffle- quick feet shuffle right, touch the floor, shuffle left touch the floor.

10.  Single leg dead lift with hop, LEFT LEG– Same thing as #8, but balance on the left leg.

Trainer Tip

For those of you who are new to HIIT workouts or have not been working out on a regular basis, it can be pretty intense.  Start slow and use the moderation. Just do one round and work your way up to 2 or 3.  Take a 30 second to one minute break between each round…enough time to catch your breath, grab a drink of water and towel off your sweat!  For those of you who are intermediate or advanced exercisers, go for 3 rounds and work as hard as you can in those 30 second intervals.  You should be sweating up a storm in no time!  Be sure to stretch afterward and in 30 minutes or less you are done!!!


 Thank you Jani!

On the printable sheet, you’ll find a mini workout card, like this:

OBB workout Preview

You can punch a hole in the corner and start collecting them on a ring, or tape it to your fridge, or whatever.  How many of you bought that laminator last month??  You know I laminated mine!

There’s also a half-sheet version with the exercise descriptions included for those of you who are less familiar with these moves and would like a little reminder.  In the future, we might provide a quick video run-through for you, but for now, if you’re not sure what any of these mean, just do a quick google search and they should pop right up.

workout preview 2

 CLICK HERE to download the Quick Card Printable

CLICK HERE to download Printable Workout with descriptions


  1. Those 10 second rest intervals sure do go by fast. 🙂 3 rounds completed. Awesome. I have always been hesitant with these kind of workouts but I loved it! Thank you very much.

  2. Just printed the version with descriptions. I’ve never done most of these moves, so we’ll see how it goes. But I’m committed to doing it 3 times this week! Alarm set for 5am tomorrow.

  3. Maybe it’s just me, but I’m not following some of these interval descriptions (like #1,7,8). A quick video would be really helpful.

    1. Hi Haley, In the future we might try to provide a video run-through, but for now- if you’re unsure of any of the moves a quick google search (like Sara W. said) should pop them right up! If you’re still unclear on anything, please do ask and we’ll help you get it figured out!

  4. Ha ha! I totally thought ‘my first project for the laminator!’ Having these weekly workouts is such a huge bonus-thank you!

  5. LOVE the printables! And the fact that I have an unopened laminator sitting in my closet 😉 This is awesome. Thanks!

  6. I’ve heard HIIT routines should only be done about 3-4 times a week. What frequency would you recommend for this workout? Can you or should you do this everyday?

    Looks good though. I’ll be doing this tomorrow.

    1. Heather, that is right, up to 3-4x per wk for HIIT workouts. You can do other forms of exercise on the other days.

  7. i just so happened to see this in my news feed today! i attend a class that does HIIT 2x per week but have been wanting to add in at least one more day to my week. i’m going to try this! HIIT is hard but FAST and i love it! just hope i have the motivation to do it at home on my own instead of a in a group. thanks for this, so fab.

  8. Thank you so much, this is a grat workout on the days I don’t make it to the gym (or out of the house in general.) I know there are so many variables, but about how many calories do you burn in a workout like this?

    1. Suz, tough question to which there really is no straight answer, because there are so many variables involved, body weight, body composition, how hard you work out, and our sex, males burn more calories than females, go figure. But that being said, you can burn anywhere from 12 to 20 calories per minute.

  9. Thank you so much for providing this and thank you to Jani for taking the time to help out with Fit Club! I will be starting this early am. This is going to be great.

  10. Perfect timing! I wanted to exercise this morning and needed an at-home workout. I will be honest, I have not been a faithfully routine exerciser as of late (like the past few months). But I am totally on board and determined to change that! Looking forward to feeling better, taking better care of myself, and fitting better in my jeans. This workout was awesome. Thank you!

  11. Thanks for this! Question-I was doing workouts similar to this a few months ago and would get really dizzy every time. I thought it was dehydration but hydrating more didn’t seem to make much difference. I’ve been running pretty regularly for a few months and I never get dizzy when I run. I did this workout 2x today and I am super dizzy. Do you know what the cause of this could be? I like workouts like this because they give me variety and full body exercise but the dizziness isn’t worth it and it often lasts all day. Just wondering if you have any tips for me or if maybe this type of workout just isn’t for me. 🙁

    1. Diane, you are not alone. I have had other clients and students who have had this problem as well. I, myself, have something called benign positional verigo. It comes very randomly, usually in the winter and is worse when I have a cold. However, mine only affects me when I’m lying on my back, or lie back too quickly. You might google benign positional vertigo and see if that sounds like what you are experiencing. This workout does go back and forth from standing to plank several times and the up and down might be what is causing your dizziness and also why you don’t get it when you are running. You might try doing all the standing exercises together and then take a break, and slowly come down to the ground for all the plank exercises together. See if that makes a difference. There are, however, several reasons that cause dizziness, and if it continues to be a problem I would see a doctor.

      1. Thank you, I appreciate the response. I did it again this morning and did what you suggested. I also tried to focus my eyes on one object the whole time I was doing the exercises, especially the jumping ones. I also did 20 seconds between excercises and tried to take long deep breaths during the break. I thought maybe more oxygen might help too. Honestly, I felt a lot better this time! I was slightly dizzy but not bad at all and it didn’t last long. Thanks again for the tip and also the tip from Jessica to keep my head up. I’ll try that too.

    2. You should also try to keep your head above your heart while you’re doing the up-to-down movements. Don’t look down while you’re doing squat jacks, etc.

  12. I just started doing Hiit works outputs about 6 weeks ago and live them. I am always looking for a different one to try. Thanks! I’m looking forward to seeing what else you post for being Lean in 2015!

  13. Thank you! I’ve been working out for a while now, but I’ve felt kind of stagnant. This is exactly what I need! And yes, I bought the laminator and totally plan on finally using it for this!

  14. Wow! Hiit is some tough business! Links to videos of each move would help us with not so perfect form. I’d also like to see modifications for us folks who just need some extra help for whatever reason. I just keep telling myself to keep going no matter what modification I need to make.

    1. Jennifer, that is perfect! Take all the modifications you need, and in no time you will be pumping these out. We will definitely look into posting some pictures or videos for the future.

    1. Alli, just warm up with 5 minutes of less intense activity…light jog in place, standing lunges, half squats, wall-push-ups, or even just going up and down your stairs (if you have them). You just need to make sure that your muscles are warm and joints ready to go. Afterward, just do a little walking until your heart rate comes down and then do some stretching.

  15. This was crazy! I made it through almost 3 sets until my kids got in the way.. But I was tired! I too thought the KFC ad was a little comical…

  16. I have been pretty bored with my exercise routine lately and this is exactly what I needed! I did it this morning and after I did some push ups and pull ups. I loved it! Thank you so much for doing this!!!

  17. So I decided to try the workout this morning (monday am) and got through only 2 sets and got so nauseous!! I read that can be normal with HIIT workouts (or maybe I’m just so out of shape) but was not expecting that! Thanks for the power workout! Should I try another again later or wait until tomorrow?

    1. Elina, you might need to take a little extra time warming up if you are getting nauseated and maybe go at a slower pace. Two rounds is still GREAT, especially with these intense workouts! I would stick with just 1 or 2 rounds and then work your way up to 3. You don’t want to start out with too much too fast. Did you do the workout 1st thing this morning before breakfast? Making sure you eat something at least 30 minutes prior to your workout might help with the nausea as well.

    2. When I 1st started doing HIIT I also got really nauseous! What worked for me was to eat a small banana with some almond butter about 30-45 mins before

  18. Did it! For sure at the beginner level. Only one set for me and then some yoga. Eventually I’ll get to the advandance, it just might take awhile. Thanks guys!

  19. I’m excited to try the workout later, but was wondering how I enter HIIT into My Fitness Pal app. I have had this problem before, maybe I’m just missing it, but I’d love any advice. I know Sara mentioned she used the app in her past fitness post. Thank you!!

  20. Yay! I’ve created a YouTube Exercise playlist with demonstrations of each of these exercises to get me started. I’m a visual person so that’s going to help me do the exercises correctly. Thank you!

      1. So glad I YouTubed them otherwise I would’ve done them all wrong. I now feel like I’m going to die! 🙂 Here’s to being super shaky and sweaty, haha!

  21. These are great. Thank you! I figured out modifications for squat jacks and side to side shuffle to ease weighted, full-range of motion knee action. But I can’t figure out an alternate to the jump lunges. Any ideas? I can get down 90 degrees or more and hold (like wall sits or a single lunge or squat and hold it, or do partial range of motion repetitively) but my post-surgery knees just can’t do the full-range of motion over and over.

    1. Good question. Don’t do the jumping. Just stand with your feet together, legs hip width apart, and then step back into a lunge with your R leg, then come back to standing position and lunge back with your L leg. Just repeat, alternating R and L leg. You don’t even have to lunge down to 90 degrees, even just half way down is great and go as slow as you need to go.

  22. Thank you so much! I am pretty new to exercising and always have questions. I am going to be doing this HIIT workout alongside my usual workout for the week (I am doing Postnatal Slimdown by Moms into Fitness.) A lot of these are the same ones I am already doing, is that okay for me to be repeating them in the same day? I was planning on doing this M, W, F, this week!

  23. Whew! Took me 35 minutes to do the exercises (3 rounds) including a 5 minute warm up and 5 minute cool down. I was SWEATING! Not sure if my muscles will be able to do it once more or twice more this week 🙂

  24. Would you be brave enough to video these moves and share them with us? I can read the instructions, but someone who is SO uncoordinated, like me needs to see how it is done and do it along with someone, i.e. video. Thanks for putting this together.

    1. Dawn, we will probably include videos of some of the workouts in the future. For now, just go to youtube and type in the exercises in question in the search bar and you will find video examples of the moves. Let me know if you have any trouble finding the moves and I will help you out.

  25. Well, a butt kicker for sure coming from someone who has been not been exercising at all. Great work out though. Completed 2 rounds and was sweating profusely. 🙂 I will keep at it and hope to get better. Definitely getting in 3 more times this week. Thanks for something quick and able to do at home with no equipment needed….since I have none. Would love to add into My Fitness Pal. Thanks bunches!!!

  26. Will the fit club just be work outs or will there be some menu planning of some sort? I am excited to start the work outs and am looking for some diet support as well. Thanks! (I apologize if this has been answered already – I must have missed it!)

  27. Love the workout! I also gave myself a laminator (from Walmart for 20 bucks!) and sheets for Christmas haha. I will have to do this when I’m not doing cardio! This is just what I needed! You girls are the best and think of EVERYTHING!

  28. Am I the only one that is confused by the description of the exercises – I think a quick little video of the ones for the week would be helpful so that I know what I am aiming for….

    1. Trina, we will hopefully be adding a video library soon. For now if you go to youtube and type the name of the exercise in the search bar you will see several examples of the different exercises. Thanks for the feedback!

  29. I didn’t want to have to worry about keeping track of time, so I did each move 10x as many rounds as possible for 30 minutes (I think I did 6). I regularly workout, and I was drenched by the time my time was up! Today (the day after) my backside is a bit sore.

    1. That is a great option! You did what is called an AMRAP (as many rounds as possible) and we will be bringing more of those types of workouts in the weeks to come.

  30. What a fun new workout to switch up my regular running routine. I went for three rounds since I think I’m in reasonably good shape. Wow! My running muscles have not prepared me for a workout like this one. Like a poster above, I felt pretty dizzy a few times, especially by the end of that last round. Still, I loved it and am looking forward to doing it again later this week. Thanks for putting together such a great, at home, equipment free workout!

    1. Sarah, so glad you liked it. It is great to mix up your workouts. When you work your body differently, it responds differently, so that is why your muscles were talking! If the dizziness gets worse, you might group all the upright exercises together and all the floor exercises together and see if that makes a difference.

  31. Jani, quick question. I broke my wrist playing pond on hockey New Year’s Day and I have about three more weeks in a cast. I’m not ready to put weight on my arm. Can you give me a couple other intervals to swap in? I do HIIT type workouts regularly under normal circumstances so I’m familiar with these interval type exercises if that helps. Thanks!!

    1. I’m so sorry about your wrist! Can you do a plank with your forearms on the floor? So instead of being up on your hands, your forearms are on the ground. If that doesn’t bother your wrists, then for the mountain climbers, just do a low plank (also called hover) and do cross-knees, driving the knee to the opposite shoulder. Instead of the push-ups/side plank just hold a side plank (15 sec each side) but not up on your wrist, on your forearm again. Instead of tricep dips, if you have a free weight you could do standing overhead presses. And for the plank taps just do a c-sit with a twist, balance on your butt bones and rotate your upper body side to side. Let me know if those work for you. Good luck and hope you heal up fast!

  32. Thanks so much for this. It seems like something my kids can do with me (in their own way) so that will actually allow me time to do it. Things get dicey when I try to do workouts with weight and they want to use the weights too- fights, injuries etc.

    Does anyone have a suggestion for the best way to log this in MFP?

  33. Awesome! Loved it! Some hit routine are so hard, it’s ridiculous! This was perfect for me since I was able to complete twice through but need to work up to,3 times. Thanks Jani and Sara and Kate.

  34. This is awesome! Thanks so much for the printable. I just printed and laminated it. I can’t wait to start tonight. 🙂

  35. Jani-I have faithfully been keeping track of my calories in MFP (Staying right around 1400 as recommended) and been exercising daily and I have also cut out almost all processed foods and have been eating healthy for about 20 days now and I can’t seem to lose the weight. I actually gained .3 lbs this last week. I’m trying to lose about 25 lbs and am kind of getting frustrated at this point. I am in a “Biggest Loser” competition with my family and it would be great if the weight would start to come off. I can tell my clothes are starting to get looser but do you have an idea of when I can expect the weight to start coming off? I understand I could be gaining muscle but I need to lose some fat also. Please help! 🙂 Thanks so much!

    1. Beth, the fact that your clothes are becoming looser means you ARE losing fat!!! Did you take your measurements? If not, I would do so asap, because if you are losing inches, who cares what the scale says! Only weigh yourself once a week at the same time of day. And you might consider having a body composition analysis done every 4 to 6 weeks. They can be done at most gyms. That gives you a good estimate of your body’s fat to lean muscle ratio and as you continue you losing inches, you will see your fat percentage go down as well. Don’t give up!

    1. Kathryn, it’s hard to say because there are so many factors involved….your weight, your fat to lean muscle ratio…leaner people burn more calories, male/female, the intensity at which you worked, etc etc, but a decent estimate would be anywhere from 10 to 15 calories per minute for Hiit workouts.

  36. Finished three sets of the HIIT work-out yesterday. I had a nice sweat going and feel just a little sore in my glutes today. I’ve been exercising and/or running (5-6 days/week) for a year now. I enjoyed this work-out. Thanks so much for doing this!

  37. My husband and I did this workout tonight! Per my trainer’s suggestion, we didn’t do the tricep dips, and we took 30 second breaks. It was great, we were very sweaty but did it three times through! Looking forward to the next one!

  38. I have been in a rut at the gym, and this was such a fun workout! Thank you for putting it together, I’m really excited about the fit series.

  39. Thank you for posting last week to get us set up to start this week strong! Took my measurements, had my apps all ready for tracking, and have really enjoyed this workout this week. Apparently I hadn’t been working my hamstrings much… they are feeling it!

  40. What HIIT app do you recommend? And by chance would you be able to share which HIIT app is shown? I really love the two different colors to know when to kick it up.
    Thanks for any help in advance.

    1. I use an app called Seconds, and I believe that is the one shown as well. There is a free version and one that you pay $4.99 for. The free one works great, you just cant save your workouts so you have to re-enter your work and rest intervals info every time.

  41. I did this workout and really enjoyed the fast intense burst. Perfect for a super busy morning… I can still squeeze it in before the school routine AND get showered. That in my mind is ideal. 🙂

  42. I have been curious about how I can add this in during my normal weekly exercise being 7 1/2 months pregnant. Would it be best to wait until six weeks after birth? Or is it safe to do HIIT while pregnant? It looks like a great workout and I’d love to try it!

    1. Tara, if you haven’t been doing high intensity workouts, I probably would not start them at 7 1/2 months pregnant, even with the modifications, they are pretty intense.

      1. Thanks for the response! Ive been exercising consistently six days a week for my entire pregnancy, but I will file this away for post partum just to be safe. 🙂

  43. Missed this last week. So excited to do the workouts this week. I love HIIT, and the most of her exercises are different from what I typically do. Can’t wait to be stronger at the end of the week. Thank you!

  44. I had no idea that you had started the challenge. I have been checking the website everyday and thought you would announce on here when you were ready to go. I checked facebook today and saw you had already started and then saw the tab on the website. I am a week and a half behind but excited to get started!!!

  45. Great workout, just started tonight. I know you mentioned you may do a video in the future–just wanted to throw my vote in, too. A video or some sort of something that illustrates what i am supposed to be doing would be awesome. Thanks!

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