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 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

  2. 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.

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