Suck It Up Fitness HIIT Workout

Suck It Up Fitness HIIT Workout

Get your hearts pumping with a total body High Intensity Interval Training (HIIT) work out.  HIIT is definitely the best way to strip off body fat, to the extent that there’s literally no reason to hop on a treadmill and run at a steady pace for 30 or more minutes unless you’re an endurance athlete.


What is HIIT?  It is a system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery.


Download the workout in PDF format for FREE:  Suck It Up Fitness HIIT Workout


Warm up:  sprints, length of a gym back and forth six times; traveling squat jumps for 60 seconds


Perform each exercise for 60 seconds, four times through.

  1. Elevated back leg lunge with bicep curl
  2. Jump Rope
  3. Push ups
  4. Weighted ball squat throws
  5. Glider mountain climbers
  6. Box jumps
  7. Jump Rope
  8. Wall sit with lateral raises
  9. Leg ups
  10. Plank leg adduction/abduction
  11. Clean and Press
  12. Bridge chest press with leg curl




Elevated back leg lunge with bicep curl

  1. Grab your dumbbells
  2. Start by standing next to a chair or bench with your feet hip width apart.
  3. With your right foot take a big step forward, and place your left foot on the bench/chair (the ball of your foot should be on the flat part of the bench/chair).
  1. Slowly lower your body down towards the floor (vertically, do not lean forward), until your right knee is at a 90* angle.  As you are lowering perform a bicep curl
  2. Pushing through your heel of your right foot slowly rise to the starting position and extend your arms back down.  That was one rep.  Repeat until time is up

Quick link to video:  Elevated Back Leg Lunge with Bicep Curl


Jump Rope

  1. First, turn the rope using your wrists. Keep the shoulders and elbows “quiet.”
  2. Next, jump over the rope with a very low, relaxed bounce.
  3. Your mantra is “turn first and jump second.”

Quick link to video:  Jump Rope

Push ups

  1. Start in a plank position, placing your hands slightly wider than your shoulders
  2. Inhale, and as you exhale push yourself up to a fully extended arm, keeping your head in a neutral position
  3. Inhale and lower yourself down towards the floor, just low enough that an orange could fit between you and the ground; repeat until time is up

Quick link to video:  Push Up

Weighted Ball Squat Throws

  1. Grab a weighted medicine ball or oversized ball and stand about three feet away from a wall with feet slightly wider than hip width a part
  2. Inhale and exhale and lower your body into a squat
    1. Lower your body as if you are going to sit in a chair
    2. Abs engaged, back flat
    3. Knees should not go over the toes
  3. Inhale and as you come back to standing position throw the ball hard against the wall
  4. As the ball comes back to you, catch it in a squat
  5. May take a few times before you find your rhythm; repeat until time is up


Quick link to video:  Weighted Ball Squat Throws

Glider Mountain Climbers

  1. Grab a set of gliders, or paper/plastic plates
  2. Get into plank position with your toes on each glider
  3. Raise yourself up into a plank position
  4. Bring your right knee in towards your chest while keeping your foot on the glider
  5. Extend your right foot back while bringing your left knee in towards your chest
  6. Keep alternating legs until the time is up

Quick link to video:  Glider Mountain Climbers

Box Jumps

  1. Start by standing behind a bench/box/chair about two feet
  2. Raise your arms above your head
  3. Bring your arms down to your body as you jump on top of the box
  4. Jump back down to the floor; repeat until the 60 seconds are up

Quick link to video:  Box Jumps

Wall Sits with Lateral Raise

  1. Grab a light set of dumbbells
  2. Stand against a wall and slide down until your knees are at a 90* angle, make sure your knees do not go over your toes
  3. With your arms down by your sides, raise your arms out until they are parallel to the ground, no higher than shoulder height
  4. Slowly lower your arms back down to your side; repeat until the 60 seconds are up

Quick link to video:  Wall Sits with Lateral Raise

Leg Ups

  1. Start by standing on top of a box/bench/chair
  2. Lower one leg to the floor and keep one foot on the box (this is your anchor leg)
  3. As fast as you can bring your back foot to the box, just tap it and then bring in back to the floor; repeat until the 60 seconds are up




Plank with Leg Adduction/Abduction

  1. Grab a set of gliders/paper plates
  2. Start in plank position, either on your hands or elbows with each foot on a glider. Make sure all your joints are lined up under your shoulders
  3. Slide your feet away from your body (abduction) making a V with your legs; and slide your feet back towards your body (adduction); repeat until 60 seconds are up

Quick Link to video:  Plank with Leg Adduction/Abduction

Clean and Press

  1. Grab a bar (add weight according to your strength)
  2. Stand with your feet hip width apart; hold the bar with an overhand grip
  3. Inhale and slide the bar up towards your collar bone and rotate your arms so your elbows are pointing down to the floor; at the same time squat down slightly to absorb the impact of the weight
  4. Exhale, straighten and extend the bar overhead
  5. Inhale and lower the bar back down to the collar bone and into a squat
  6. Flip your arms over so that your elbows are pointing to the ceiling and straighten your legs; slide the bar down your body towards your legs until your arms are straight
  7. Repeat until 60 seconds are up

Quick link to video:  Clean and Press

Bridge Chest Press with Leg Curl

  1. Grab a mat, set of dumbbells and gliders (plates)
  2. Lay on the mat with your heels on the gliders and a dumbbell in each hand
  3. Lift your hips up off the floor; legs should be at a 90* angle
  4. Perform a chest press (press the weights straight your body keeping them above your heart) and bring the dumbbells back to starting position
  5. Slide the heels out so your body is in a straight line and bring them back to 90*
  6. Repeat until 60 seconds are up

Quick link to video: Bridge Chest Press with Leg Curl