Hump Day HIIT | Total Body


Welcome to the Hump Day HIIT Series.

Starting from today, every Wednesday I’ll be releasing a new HIIT workout so that you’ll always have some new content to add to your routine. By mixing up your workouts every week it keeps everything fresh so you’ll never get bored!

HIIT stands for High Intensity Interval Training and works like a circuit. You will complete four or five intense exercises for 30 seconds going as hard as you can with a 15 second break in between each move. Then repeat the whole circuit 4 times. Each time you finish a circuit feel free to take a break to catch your breath. This break can be as long as you need to really hit the next round hard but the goal with HIIT is to really push yourself so try not to cool down completely. After all the whole routine should only be around 10 minutes long!

This is a really intense and effective style of workout so make sure you push yourself to your limits. If you’re a beginner and need a bit more easing into this whole fitness thing then check out my New Year, New Me series instead complete with effective targeted workouts designed to help make those fitness resolutions stick.
The first HIIT routine of the series is a full body tone up and cardio burn. So grab some water because you’re going to need it!

The HIIT Workout

Complete each exercise for 30 seconds taking a 15 second break between each move.


Starting in a high plank position jump your legs in so that your feet land in between your hands as close to your chest as possible. From here jump up and land back down into a crouched position with your hands flat on the floor and your feet in between them. Jump your legs back into a high plank position.

Squat Jumps

Start in a standing position with your feet slightly wider than shoulder width apart and squat down keeping your back straight. Push through your heels and jump up off the ground, landing softly back in a squat position.

Mountain Climbers

Get into a high plank position with your weight on your hands and toes. Alternating your legs, quickly pull your knee into your chest and squeeze your abs. This should look as if you are running in a vertical position.

Lunge Ups

Start standing with both feet together. Take a large step back lowering yourself into a lunge position making sure your legs are at a 90 degree angle. Pushing up through your heel lift yourself out of the lunge position and drive your knee up and forward toward your chest. Lower yourself back into a lunge position. Complete on your right leg for rounds 1 and 3 and on your left leg for rounds 2 and 4.

Plank Jacks

Start in a high plank position with your feet together. Jump your legs out to the side at the same time so that you are in a high plank position with your legs out wide behind you. Jump your legs back together and repeat. Try to keep your back straight and avoid your bum bouncing up.

Once you have completed round one take a break to catch your breath and grab some water before doing this circuit another 3 times. Take as long as you need here and remember to push yourself all the way to the end.

Let me know if you’ve tried out this workout and what you think? Is it a burner? Check back next week for round two!

Thanks, Megan x

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