High Intensity Interval Training (HIIT) is a great way to burn fat and boost metabolism in a short amount of time. In fact, the 3 workouts below will only take you 15 minutes to complete but, trust me, your body will be burning afterwards! The provided workouts are a combination of high intensity exercises to increase your heart rate and lower intensity workouts that will build strength. The ultimate goal here is to strengthen your body and gain lean muscle, which is the secret to fat burning that will lead you to a lean, toned body.

HIIT 1: 

Complete each exercise for 30 seconds, rest for 10 seconds in between each exercise if needed, repeat 3 times!


  • high knees
  • butt kicks
  • alternating leg squat jumps
  • shoulder taps
  • push ups (knees are optional)
  • russian twists
  • x-ups


Helpful hints: On the squat jumps, start with one leg in front, hips facing the side with one hand on each side of your leg. Keep your bottom down and your chest up to work your legs and not harm your back. When jumping, make sure to twist your hips when switching legs so that you are also working your abs at the same time! On your shoulder taps, your right hand touches your left shoulder and vise versa, keeping your core tight so that your hips don't sway very much from side to side. On the russian twists, clasp your hands and make sure the back or side of your hand touches the ground while you switch from side to side. As you get better with your x-ups, alternating right hand to left foot and left foot to right hand you can increase the difficulty as your abs get stronger by keeping your feet off of the ground the entire time! 




HIIT 2: 

Complete each exercise for 30 seconds, rest for 10 seconds in between each exercise if needed, repeat 3 times!

  • squat, left kick, left reverse lunge
  • squat, right kick, right reverse lunge
  • push up to plank up downs
  • criss cross squat jumps
  • left leg toe tap raises
  • right leg toe tap raises
  • forearm plank


Helpful hints: Keep your core tight when you kick after your squat so that you are working your abs and legs at the same time. While squeezing your core, keep your bottom low on your plank up downs so you are working your abs, shoulders, and arms simultaneously. To work your inner thigh muscles, keep your toes and knees pointed out on your criss cross jump squats. On your toe tap leg raises, squeeze your glute (butt) muscle at the top of your lift while squeezing your core, making sure your back doesn't arch and your hips don't sink down.





HIIT 3: 

Complete each exercise for 30 seconds, rest for 10 seconds in between each exercise if needed, repeat 3 times!

  • squat jacks
  • mountain climbers
  • hip raises
  • left leg hip raises
  • right leg hip raises
  • bicycle crunches
  • straight sit ups


Helpful hints: Get low, get low, get low! On your squat jacks, keep your knees facing out and drop as low as you can before exploding through your toes and pulling your feet back together. On the mountain climbers, keep your shoulders in line with your wrists and squeeze your core as you switch your feet back and forth. On all of the hip raises keep the weight in your heels and your shoulder blades, lifting your toes off the ground and squeezing your cheeks together at the top of your lift to tighten and tone your glutes and hamstrings. On the bicycle crunches, the goal is to touch your right elbow to your left knee and vice versa. This exercise will really work your lower abs if you hold your neck and shoulders off the ground and extend your legs out all the way each time you switch. And last but not least, the straight leg sit ups are great for your upper and lower abs as long as you are focusing on reaching for the sky as fast you can and then coming back down slowly.



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Website - www.cayceschallenge.com 

Cayce Brasel
Health and Wellness Entrepreneur