Summer HIIT Workout

Hey, guys! Trainer Jani is back with a new, killer HIIT workout perfect for summer! Those surfer girl burpees SOUND fun, but, well, you know…

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Trainer JaniThe workout for the week is another heart pounding, sweat inducing, HIIT workout.  You won’t need anything but a HIIT interval timer and maybe a towel  to mop up all the sweat!  Set your intervals to 30 seconds work, 10 seconds rest, or for a more intense workout, 45 seconds work, 15 seconds rest.  Your goal is to complete 2 to 3 rounds of the following exercises with 1 minute rest between rounds (time to towel off and drink water).   See the video for reference to the exercises and modifications and let me know if you have any questions by leaving a comment.  Have a great week!

dotsWeekly Workout







Alternating side lunges with hop switch

Walk out to plank, two knees, walk back and tuck jump

Plank shoulder taps 4x, 2 push-ups

Front lunge/back lunge, jump switch

Surfer girl burpees

Out in out jump/ in out in jump

High knee run 8 counts/ hover 8 counts

Side leap, cross lunge




Here’s a video for reference. Now go get your sweat on!


  1. Thanks guys! Kicked my butt. I love you guys so much and I am so grateful for your great food, your great workouts, your advice and your friendship. Someday we should hang out! When you come to Portland Oregon you have a place to stay and lots of great things to see.

  2. Thank you for another awesome workout! These have been my go to workouts since you started and I love getting a new one to mix things up. Please keep them coming!

  3. I LOVE you the workouts! HIIT workouts are great because they usually don’t include the need for much equipment, but I would like more that include weights since I have access to a gym. But, the videos are awesome and so helpful!

  4. Thank you for taking the time to prepare, plan, and post the Fit Club stuff. I love it and look forward to something every week. It’s great motivation. The workouts have been awesome. I also love to read about healthy eating ideas and tips. Thanks a bunch!

  5. Can you guys do some more printable of these workouts? It really helps me to have a paper copy I can look at, instead of constantly opening a browser on my Phone. Keep this up please! You have inspired me and my husband to keep at it. 🙂

  6. I’m a little afraid to even look at the video for this one. It sounds really intense. I’ve loved the core workout. Keep ’em coming!

  7. Awesome workout! Thank you so much for putting these together. I’m going on a five week long road trip this summer (yipe!) and I’ve been diligently printing out these workouts and putting them in binder so I can use them on our trip and hopefully not double my weight while subsisting on convenience food, fast food, buffet food, etc.

  8. Thanks so much for the workouts. I used to work out on my own, doing good, but at the gym. Now I’m home bound caring for my mother and this helps me stay in shape, with something new all the time. It sure is a challenge that I love

  9. Kate and Sara–i like to pretend that you guys actually know me. Because it just doesn’t make sense that you don’t when you keep posting about things I’m obsessed with! Food? Check. Appliances and gadgets to make said food? Check. Exercises so I can eat the food I make with said appliances and gadgets? Check. Keep up the amazing work! My husband still has trouble reading my mind, but you’ve got it down!

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