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HIIT Workout #4

It’s that time of the week again…(I hope I don’t say this every week but I probably do): HIIT time!

I tend to write HIIT workouts that I can do both at home or at the gym. I, personally, love finding home workouts that are equally as challenging as a gym workout. Some days I’m just not making it to the gym so having a home option feels pretty good. My daughter typically naps for an hour so I have no excuses!

This workout is a Pyramid workout so we start with 10 reps of an exercise, then move to 20 of a different one, then 30, etc. all the way up to 60 then back down again. You can go through this once or 2-3 times. I suppose you could go through it ten times if you really want to :).

Here’s the workout:

  • 10 Judo Pushups
  • 20 Burpees
  • 30 Single Arm Tricep Pushup (switch arms at 15)
  • 40 Lunge Jumps (20 on both leg unless you’re a rock star then go ahead and do 40 on each!)
  • 50 Low Jacks
  • 60 (seconds) of plank

Remember to go back down to 10! Then finish off with another 60 second plank because…why not?

Here’s a breakdown of the some of the not-s0-familiar exercises:

Judo Pushups:




These are awesome. My shoulders are sore every time I do these. You basically start in a downward dog position, then perform a pushups (of sorts), but instead of pushing back up, bring your head and shoulders through so you end up in the last position shown. Then go back the way you came!  Here’s a video because this description can be a little confusing.


Single Arm Tricep Pushup


15 of these (on both arms) should burn! This picture is actually a perfect example of the exercise. You’re basically just pushing yourself up using that one arm (focusing on triceps).


Low Jacks

I couldn’t find a great picture for this so I’l try to explain it. You’re basically squatting down, hands on top of your head, then jumping your legs out then back together. So, it sort of looks like a jumping jack (same jumping movement) you’re just keeping your legs bent so it starts to burn like crazy.


I think the other exercises you guys probably know by now! 🙂

I’m going to try this workout later today at the gym. I hope you guys enjoy it!

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