The HIIT List

Jun 27, 2011
The HIIT List

Lisa Robins Takes a brief time out to update you on her list for HIIT Training



By, Lisa Robins

Feeling bored with your current training routine? The same amount of reps, the same cardio machine… THE SAME BODY? If this sounds familiar, nail this high-intensity, full-body workout to shed fat, boost your metabolism and fight gym-boredom, thanks to the fat-blasting cardio peaks that alternate with body-morphing strength training moves. 


Complete all 10 exercises, 10-15 reps each, with little or no rest between. Once you complete all 10, skip for one-minute and repeat the entire circuit 2 to 3 times. Kiss the days of boring cardio sessions goodbye, as your body tightens and tones during this fast and fun workout.


Set of dumbbells

Stability ball

Medicine ball

15-inch platform or aerobic step


Mandatory Warm-up: Cardio Machine of your choice for 7-10 minutes, moderate pace to get your body moving.

1) Squat, Curl & Press
Targets: Quads, delts, glutes, biceps, & triceps
-Hold dumbbell in each hand, stand with feet shoulder-width apart.
-Squat by bending your knees until thighs are almost parallel to the ground. Squeeze glutes to stand up while simultaneously curling the dumbbells up toward your shoulder and press the dumbbells above the your head
-Hold, then return to the starting position & repeat.

2)Walking lunge & Oblique twist with dumbbell/medicine ball

Targets: Quads, core/obliques,
-Hold the dumbbell/medicine ball with both hands, stand with your feet hip-width apart.
-Take a large step forward with your right foot and bend knees to lower towards the ground (make sure your knees don't pass over your toes).
-When you land in the lunge position, twist your body toward to the right. Twist back to the center and straighten both legs and push off the back foot to the starting position.
-Repeat with the other side.

3)Overhead Triceps Extensions
Targets: Triceps
-Stand with your feet hip-width apart, knees slightly bent.
-Hold the the dumbbell with both hands by the inner plate and raise directly overhead. Hold. Repeat.
-Keep elbows tight to your ears, lower the dumbbell behind your head by bending both elbows.
- Flex your waist while doing this exercise to avoid hitting your head.

4)Bent Over Dumbbell Row
Targets: Back
-Place one hand and on one of your knees on a flat bench.
-Hold the dumbbell in the opposite hand with your arm hanging straight down from your shoulders (remember to keep your back flat).
-Pull the dumbbell up towards your rib cage while keeping elbows close to your sides (core). Hold.
-Then slowly lower to the start position and repeat.

5)Medicine Ball/Dumbbell Pullover

Targets: Back, chest, shoulders, and abs
-Sit on the stability ball with a medicine ball/dumbbells in or with both hands and walk a foot forward until only your head and upper back are supported. Knees are bent and aligned over your ankles, feet hip-width apart, and flat on the floor.
-Extend your arms straight behind you and parallel to the floor. Upper arms close to your ears, and core tight.
-Lift the medicine ball/dumbbell (arms straight) until over your chest. Keep your head and upper back on the ball. Hold. Then slowly lower arms to starting position and repeat.
TIP: Keep hips lifted and square. Body in a straight line from shoulders to your knees.

6) Pop Squats

Targets: glutes, thighs, and burns fat all over!!
-Start with feet positioned on either side of aerobic step, point your toes slightly outward.
-Lower your body as if you're about to sit in a chair. Your arms should be parallel with the floor.
-Push through your quads and jump onto the step landing on the balls of your feet. Jump back to the floor and repeat for the remaining reps.
TIP: The lower your butt goes when you squat, the more intense the move becomes.

7) Calf Raise
Targets: Calves
-Stand with one leg on an aerobic step, arms at your waist, other leg around back of the working calf.
-Lower heels and raise straight up on one leg to contract the calf muscles.
-Hold for few seconds, then lower back to the starting position. Repeat the exercise on the other leg.
TIP: Keep torso straight; shoulders back. Don't twist body or roll your ankle. Joints should remain firm.

8) Seated Medicine Ball Twist
Targets: abs/obliques
-Sit on the floor with your feet flexed and your heels on the floor a few inches away from your knees. Lean back (45degrees angle) with the medicine ball in front of you at chest level and arms straight with heels on the floor.
-Rotate from side to side as far as you comfortably can by keeping your chest lifted and abdominals contracted as you move forward from side to side.

9) Weighted Ball Crunch

Targets: abs/obliques
-With your back on a stability ball (lower back fully supported), knees should be bent and positioned directly over your ankles. Grab the medicine ball with both hands over your head and just contract your abs like a crunch.
-Exhale without moving the stability ball or your lower body, curl your head, shoulders and upper back upwards.
TIP: Choose a weighted ball that is challenging without being impossible, forcing you to use other muscles than your abs if you can.

10) Side Plank with knee pulls
Targets:Core/obliques, balance and coordination
-Start in a side plank position with one arm raised up to the ceiling. Tuck the top of your knee in and keep your back flat. Repeat for the reps and then switch sides.

TIP: As you get more comfortable with this program, increase the intensity by adding either reps/resistance.*

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