#FitnessFriday: Try This Full-Body HIIT Workout

HIIT The Ground Running

It’s nothing new. Schedules are one of the main reasons why adults don’t exercise. However, new research from the University of Alabama at Birmingham suggests that high intensity interval training (HIIT) can be a time saving alternative to endurance training. An HIIT workout means doing a number of short bursts of intense exercises with short recovery breaks in between.

The biggest benefit of doing HIIT workouts is time saved. But they’re also a safe alternative to traditional types of long term exercise. Research studies done at Canada’s McMaster University indicate that HIIT stimulates many of the same cellular pathways that are responsible for endurance training benefits. Even further, these studies have show an increased skeletal muscle oxidative capacity (how efficiently muscles use oxygen). So, “no time to exercise” is not an excuse now that HIIT can be tailored for people of all ages and fitness levels.



I have designed a full-body HIIT workout targeted at advanced fitness levels. The exercises are challenging and trigger multiple muscle groups. Give yourself 5 seconds to transition to the next exercise (I use a timer interval app I’ve downloaded on my phone). No matter who you are, one of the most important parts of establishing an exercise routine is finding something enjoyable and maintainable. I hope this one works for you! Photo: Heath Miller


Full-Body HIIT Workout

1.) 30 Second Box Jumps

2.) 30 Second Kettle-bell Swings

3.) 30 Second Clean/Jerk Presses (Dumbbells)

4.) 30 Second Burpees

5.) 30 Second Dips

45 Second Break   Repeat 3 X


1.) 30 Second Mountain Climbers

2.) 30 Second Squat Plyo Jumps

3.) 30 Second Flutter Kicks

4.) 30 Second Push-Ups

5.) 30 Second Lunge with Bicep Curl

30 Second Break   Repeat 3 X



HIIT  the ground running this weekend!


– Nathan Mikeska, BS, CPT, CHC



Feature Photo: Nutritious Life