Fit Friday HIIT Workout

Fit Friday HIIT Workout |

Happy Fit Friday, y’all!
This is the first of many upcoming Fridays, where I’ll share some of my favorite toning and conditioning moves with you. From arms and abs to kettlebells and cardio, I’ll set you up with moves that you can easily do at home and that require little to no equipment. Over the years I’ve come to realize just how much money I can save by working out at home instead of a gym. Between my Tone it Up videos and different BeachBody programs I am able to get just as great of a workout as the ones I used to do at my local gym, without having to pay a pretty penny to do so! If you are interested in moving your workouts to your home, check out this post for my favorite at-home workout equipment, and this one for my favorite Tone it Up workout videos! 

For this first Fit Friday post, I decided to share my favorite HIIT moves. If you aren’t familiar with HIIT, it stands for High Intensity Interval Training, and consists of intervals of high intensity activity and periods of  low intensity moves or rest. HIIT is awesome, because it is efficient, helps burn more fat, you don’t need equipment, and you can do it anywhere! It’s done in just a short amount of time (I’m talking 15-30 minutes), and is perfect for getting in a good workout even with a busy schedule. By pushing your body to the limit during the high intensity activities, you actually continue to burn calories after your workout… And who doesn’t like that? Also, you build a healthier heart by entering and staying in the anaerobic zone!
So really, there’s not much to not like about HIIT, is there?

HIIT Workout

For a quick and effective workout, complete two-three circuits of these moves.
2 minutes of the move, followed by 30 seconds of rest. 


Start in the center of your mat. Skate to one side, then jump to the other. 

Fit Friday HIIT Workout |

High Knees

Alternate lifting your knees to mid chest, “jumping” from one foot to the other. 

Fit Friday HIIT Workout |

Squat Jumps

Enter a deep squat, then jump straight up! 

Fit Friday HIIT Workout |


Start in standing position and lower hands to the mat. Jump your feet back to plank position, then jump back to meet your hands. Stand straight up and repeat. 

Fit Friday HIIT Workout |

Knee Tuck Jumps

Start in standing position, then jump straight up, pulling your knees towards your chest. 

Fit Friday HIIT Workout |

Now it’s your turn to talk! Answer one of these questions in the comments below:
What are your favorite HIIT moves?
How are you staying fit this new year?


Fit Friday HIIT Workout |

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What do you think

  1. Jennifer Naugler says:

    I’ve never seen something like this before…great idea ot post the individual moves. Inspiring!

  2. Emmy Coletti says:

    You are starting the new year off right!

  3. Jessica Bradshaw says:

    Yay for hiit moves!!! I have such a love hate relationship with them but they are so effective. You are adorable and praise the Lord for your site being back up.

  4. Leslie Nichole says:

    I’m loving this workout! I am pinning it to my board, now that I make my own schedule I actually have time to exercise. Your workout partner is adorable too, haha.

  5. Jewels Rhode says:

    Great routine! I needed to see this. I’ve been stuck in the house for two days due to snow/ice. Time to get active!

  6. Ashley Stephenson says:

    Thanks for sharing! I love finding new workouts I can do pretty much anywhere!

  7. Erica Nicole says:

    This is such a cool post! I love the GIFs that you made out of pictures. Really cool to show the movements!

  8. i love that you have workout buddies. Bailey (my shihtzu) assists me with yoga :P

  9. Mai Lyn Ngo says:

    Great post! I think theres so much you can do on your own and even more effectively. I really need to look into TIU. Im so curious!

  10. Brittany says:

    What a great routine! I despise burpees but they are so effective in a good workout!

  11. Me too girl!! My upper body strength is a joke! But it gives me something to work towards, that’s for sure.

I'm becca, and I'm so glad you're here.

I'm a sinner saved by grace who loves staying active and eating healthy. I am married to my high school sweetheart, Isaac, and I'm mama to James and an adorable puppy named Lillie.

meet becca

healthy living blogger


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