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HIIT Workout Week 1

HIIT Workout Week 1

HIIT Workout is all the rage from everyone at the local gyms to the professional athletes.

HIIT it workout | ahealthylifeforme.com

Workout Anywhere!

The beauty of these workouts is that they can be done anywhere and everywhere, with little to no gym equipment.

HIIT stands for high-intensity interval training, it is a training technique in which you give all-out, one hundred percent effort through quick, intense bursts of exercise, followed by short, sometimes active, recovery periods. 

These exercises increase your metabolism meaning you burn more calories, lose more fat, and improve your cardiovascular fitness level in a short period of time.  

HIIT Trains and Conditions!

HIIT trains and conditions both your anaerobic and aerobic energy systems ensuring an all over body workout both cardiovascular and muscular.  

To get the benefits HIIT, you need to push yourself past the upper end of your aerobic zone and allow your body to replenish your anaerobic energy system during the recovery intervals.  That means you work really really hard (harder than you want), but it is for short burst of time.  You get a few minutes to recover, letting your heart rate drop a bit, and then you repeat.

Remember your intervals involve maximum effort, not simply a higher heart rate.

Before starting any HIIT program, you should be able to exercise for at least 20-30 minutes at 70-85% of your estimated maximum heart rate, without exhausting yourself or having problems.

Because HIIT is physically demanding, it’s important to gradually build up your training program so that you don’t overdo it.

I offer a few variations of certain exercise based on where you are on your fitness level.  If you are new to this, and you need more than 2 minutes of rest in between sets, by all means, take more, but don’t wait too long (no more than 4 minutes) because the working sets will be harder on you the lower you let your heart rate drop.

Save the graphic to your phone to pull up for a reference later.

Please let me know what you think of the workout, I would love to hear from you.

HIIT Workout Week 1

  • 50 jump rope or jumping jacks
  • 10 Push ups
  • 10 plank punches
  • 10 knee to elbow (each side)
  • 50 jump rope or jumping jacks
  • 10 squat jumps (with big arm swings)
  • 10 lunge jumps
  • 10 burpees
  • 50 jump rope or jumping jacks
  • 10 side planks with rotation
  • 10 sitting twists
  • 10 flutter kicks
  • 2-minute rest
  • Beginner: Repeat set three times
  • Advanced: Repeat set five times.

All Over HIIT It workout

Don’t miss these awesome HIIT workouts:


HIIT it Workout | ahealthylifeforme.com


HIIT Workout Core | ahealthylifeforme.com


HIIT Workout | ahealthylifeforme.com

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29 comments on “HIIT Workout Week 1”

  1. Just to make sure, these workouts from top to bottom is 1 set correct? The way they are spaced out makes you think you should rest during those periods, however the rest is at the bottom so just making sure. So for the legs for beginners I should be doing 90 burpee altogether?

  2. Wow is work out was great! I exercise daily and this had me sweating even after my rest! Do you know how many calories this one burns if you do the sets 3 times? Thanks again!

  3. I am curious, if I follow your week one, where can I fit in my weigh training? Or should one not weight train while doing HIIT? Also, can you do both in the same day? HIIT and weight training??
    Thank you

    1. Zuleyka,
      It depends on your fitness level and your what you are doing as your weight training. I do HIIT workouts with my weight training, because I enjoy getting it done all together, but you can definitely alternate and do weight one day, HIIT the next.

      1. Do you add the weights in with the HIIT or do weights after you did the HIIT?

        I was working it quite a bit and it was costing a ton so we went and bought our own equipment we could do it in the garage. Should I do HIIT 4x a week and if so should I do for example (wk 1 Monday, wk 2 Tuesday, wk 3 Wednesday, and then arms and core?

  4. Is it ok to work out one part of your body for a week? I was thinking of doing week one monday, week two tuesday, …etc. for a switch up during the week.

    1. Candice,
      Yes, I would alternate and do the different workouts in a row. You do not want to do the same workout days in a row, it could lead to an injury.

  5. Avatar photo
    Amanda Douglass

    Hey!! I’m very new to HIIT. I’ve been in great shape after my second baby, but my third is 7months and I’m just getting back into things. I’ve only done this work out for two days, 3 sets, and my wrists are killing me! I’m not overweight (5’9 155lbs), so I’m wondering if this is normal with all the plank formations in there? Also, I know the “knee to elbow” says both sides, but what about the plank punches, lunge jumps, sitting twists and flutter kicks? I’ve been doing 10each side anyways, but wanted to make sure. Thanks!!

    1. Amy @ A Healthy Life For Me
      Amy Stafford

      Sorry to hear about your wrists Amanda. I would definitely take a break from the workout, you should not have sore wrists, but with that being said, I have very little flexibility with my wrists and have to do exercises to loosen them up. Here is a link to stretching to help with wrist mobility and pain http://breakingmuscle.com/yoga/3-stretches-to-help-achy-wrists-and-prevent-carpal-tunnel. I would not recommend you doing this at all if your wrist is sore, and once the pain goes away, try it just once a week, mixing it in with other HIIT workouts. Yes you should do punches, jumps, twist and kicks 10 each side. Hope you are feeling better soon.

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