High Intesity Interval Training

HII 500

3 min warm-up

  • 1 Minute-alternate knee lifts to the front and side
  • 30 Seconds-jog in place
  • 30 Seconds- jumping jacks
  • 30 Seconds- squats
  • 30 Seconds- push-ups

10 exercises performed 1 min each with minimal rest in between

  • mountain climbers
  • squat jumps
  • squat thrusts (burpees)
  • jumping jacks
  • plank (elbows down)
  • bicycle crunches
  • jump rope (with our without rope)
  • shuffle drops (squat and touch floor after each shuffle)
  • alternating lunge leaps
  • fast feet in place (row the arms forward and back)

Push-ups Challenge

  • 30 reps, short rest
  • 20 reps, short rest
  • 10 reps, rest for 2 min.

Repeat one more time through. For added intensity, hold a medicine ball. To reduce intensity, decrease impact and add more rest time in between exercises.

Cool Down!

Ralene says:  REMEMBER…doing the same thing day in and day out may keep you healthy but it won’t create change!  Mix it up and push yourself a little harder than you did yesterday.

Raelene st

Raelene Bott has been in the fitness industry for over 10 years.  She specializes in high intensity interval training (HIIT), resistance training, and jump training (trampoline fitness).  She created “Extreme Challenge,” 6-week high intensity interval course for small groups.  She is also the creator of “Extreme Air,” a high intensity interval course using wall-to-wall trampolines.  Raelene’s philosophy is “Go Hard then Go Home!  What we do at the gym is to benefit what’s most important to us when we leave.”


  1. Kami says

    Love this! I’m a big fan of circuit training. Life is busy, and I need my workouts to be completed during my daughter’s naptime. I’ve found circuits provide a great workout and great results!

    • jenny says

      I hear ya! I like them short and sweet. Check out the Smart Cardio Treadmill workout for another AWESOME quick workout.

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