September HIIT IT Workout

Can you believe it’s September already?!


(turning leaves or bad watering job? I’m gonna go ahead and guess the latter)

While it’s definitely bittersweet to see summer ending as fall begins -even though Fall doesn’t reallllly start in Tucson until at least Halloween- September always makes me think of football games, apple recipes, jeans and… deployments. Every deployment we’ve been through, the Pilot has left in September. It’s always filled with amazing memories of us doing as many fun things as possible before he would leave, but it also reminds me of the nights he’d get out the multiple pairs of socks, brown desert T-shirts (I call them Band-Aid shirts) and I’d help him pack, while hiding notes in his things along the way.

DSC06800 thumb

In Valdosta, I used to love watching the leaves turn the beautiful autumn colors, and this year, I’m so excited to begin the fall holiday season with Liv. I think she’ll kind of understand that’s going on, too, so it will be a lot of fun to start some little family traditions with the three of us.

Here are some ways to make September even more spectacular:

– Train for a fall fitness event! Plan a days of yoga challenge, sign up for a race, Zumbathon, punch card at a new studio, anything fresh you can add into your routine.

-Make an apple recipe. I have a few Pinterest finds on the radar, but you could always enjoy a baked apple

Apple ab

Oooorrrrrr  invite some friends over for appletinis 🙂

-Scope out some fall jeans! Nothing says autumn like  crispy pair of new denim. This year, I’ll probably pick up the usual dark skinnies to wear with boots and flats.

-Paint your nails a gold or deep red. I’m usually ready for a change from the summer brights and pastels, and love to go gold or an autumn tone when September is here.

-Start to scheme for Halloween. I finally found a Halloween costume for all of us, and I’m pretty stoked about it 😉

-Take your workout outdoors. If you usually run on the treadmill, Run

venture out to a safe trail or track, or take your yoga practice onto your patio or deck for some fresh air.

-Practice a new move. Whether it’s a new strength training exercise, a new yoga pose, or class/type of cardio training, think of something you want to change or improve in your routine.

Here’s a little strength routine to add into your fitness program this month, if you’d like. 

September workout

Form cues:

Lunge with lateral raise combo, plie upright row to other side. <– Sounds way more complicated than it is.

Start in a basic lunge, and holding lighter weights, you’ll lift one weight up and the other to the side. 

Lat raise and lunge

Step out wide into a plie squat, do an upright row,

Plie squat

and repeat on the opposite side.

Squat with static bicep curl, regular bicep curl.

You’ll perform the first half of a bicep curl and hold the weight there while you do 10-12 squats.

Squat with static curl

And after you finish your squats, follow it with 10-12 bicep curls.

Tricep extension and squat thrust. 

For the triceps extension, you can either hold two dumbbells or one heavy one.

Tri ext

Make sure your arms frame your face as you bend your elbows (90* angles, so your elbows aren’t sticking too far out) and squeeze your triceps as you extend up. For the squat th

To squat thrust, just bring your hands down to the floor,

Squat thrust

(creeper face: optional)

pop back into a plank (one line from ankles to ears- watch those hips and make sure they’re not sticking up)


jump your feet back to your hands and stand up.

Back extension, ball crunch and chest fly

Make sure to engage your core as you exhale and bring your torso up

Back ext

and after completing 3 sets, you’ll do 3 sets of ball double crunches. Use your legs to hold the ball and lift the ball with each crunch. Hint: don’t let the ball touch the floor when you lower your shoulders for each crunch. KILLER.

Ball double crunch

For the chest flyes, make sure to keep your arms in line with your shoulders (think of making a capital “T” with your body instead of a “V”) and keep a slight bend in your elbows.

Chest fly

There are HIIT blitzes interspersed throughout to keep your heart rate up and make things extra sweaty. Your afterburn effect will be crazy high, too, so count on burning tons of calories throughout the day! I hope you love it and feel amazing afterwards. Be sure to leave a comment to let me know how it goes, or tweet/Instagram a sweaty pic @fitnessista

[Random feedback question, do you prefer workouts with the photos of the moves on the printable like this or just text with form cues and pics of the moves below as I did in this post? I’m happy to do whatever makes it easier for you!]

Here’s a little playlist to put a little pep in your workout step: 

Thank you SO much to those of you who shared song ideas with me on Facebook. I’m in love with so many of the songs on the list above- hope you enjoy it, too <3

Happy September! Let’s make it a spectacular month.



What goals have you set for yourself this month? Something you’re looking forward to?

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  1. vicky on September 3, 2012 at 11:43 am

    this HIIT lineup looks awesome– can’t wait to try it!! thanks!

  2. Jackie on September 3, 2012 at 11:47 am

    My current goal for this month is to just increase my daily activity. I haven’t really had much in the way of daily working out for awhile, and I think it is about time that I step that up. I intend on at least walking daily, but I do want to increase it beyond that.

  3. Liz on September 3, 2012 at 11:49 am

    Random..but what crop w orkout pants do you wear??

  4. Jessica on September 3, 2012 at 11:59 am

    I prefer the picture way (not the way this one is)

    Thanks for all your hard work.

  5. Joanne @ threeunderthree on September 3, 2012 at 12:04 pm

    My goal for September is to walk the school run every day before the weather turns too bad. It’s a total of approx 6 miles each day, 50% of which is up a steep hill with three children in a double pushchair! It doesn’t sound much but it soon adds up.

    I am also aiming to up my regular workouts as I’ve been slacking off and I’ve actually missed it 🙂

  6. Katherine on September 3, 2012 at 12:09 pm

    My only goal this month is to pop my kid out. I can’t wait to try this come October though!

  7. Stef on September 3, 2012 at 12:15 pm

    My goal is to get my abs back after having my son 6 months ago!

  8. Kali on September 3, 2012 at 12:22 pm

    I just enrolled in a hip hop dance class for the fall! So excited!

  9. Danielle@cleanfoodcreativefitness on September 3, 2012 at 12:34 pm

    Great workout as always! I love the playlist to go along with it too! My September goal is to keep working on my strict pull ups and to set at least 2 PR’s in CrossFit this month! Cleaning up my eating a bit would be great too!

  10. Jess on September 3, 2012 at 12:38 pm

    I personally prefer the printouts with pictures, BUT am totally thankful for whatever you take the time to put together for us. I know any and all of it is time consuming. You basically ROCK. 😀

  11. Amanda on September 3, 2012 at 12:46 pm

    Im super stoked you used Beat It with Fall Out Boy and John Mayer! It’s my go to song for pushing through!!

  12. Karmen on September 3, 2012 at 12:49 pm

    LOL @ “creeper face optional” I just noticed that the pics prior to the squat thrust pics you are smiling – and then you aren’t in that pic. Confirming my feeling that squat thrusts aren’t fun 🙂 Buuut they get the job done! Thanks for this month’s workout!

    As for your question, I like the moves on the printable so I don’t have to scroll up and down, buuut will take anything I can get! Thanks again 🙂

  13. Michelle @ Eat Move Balance on September 3, 2012 at 12:52 pm

    I’m just grateful you describe and show pictures. Either format is awesome. Thanks for all you do–I love the workout ideas to help me change it up. 🙂

  14. Jen on September 3, 2012 at 12:57 pm

    My birthday is this month! So I must say, September is ususally a super month. But I’ve set a few goals for myself: Drop 3lbs, try to calm my anxiety over going back to work after baby (I go back early October), get cleaner with my diet (newborns make you grab easy, and I’m always hungry because I’m breastfeeding and I need to make sure the calories count), and run my first 5k of the season (should be fun, my first post-baby race!), and carve out a little quiet time with my wonderful husband.

    Sounds like a lot, but they are small totally worth it goals. This birthday is going to be the best, because my little guy is with me so it will be spectacular!

    Can’t wait to do these moves! Thanks for your awesome posts!!

  15. Sarah on September 3, 2012 at 1:02 pm

    Question: do you normally work out without clipping your bangs back or somehow getting them out of your face? And if so, how the heck do you do it? Don’t they get gross and/or cause you annoying forehead acne?

    I hope that doesn’t sound mean or snarky–I am just genuinely puzzled. I have side bangs at least kind of like yours, and the only reason I haven’t ripped them out of my head yet are these incredible headbands I discovered from yogitoes. (

  16. Sam @ Better With Sprinkles on September 3, 2012 at 1:07 pm

    Gold nails…I am definitely feeling that idea.

  17. Erin on September 3, 2012 at 1:32 pm

    You always have such great challenging workouts! Definitely helps from keeping things boring =)

    I think when the cues are on the printable it’s easier, print it and take it with you!

  18. Julianna @ Julianna Bananna on September 3, 2012 at 1:33 pm

    i loved this post! i definitely am sad about summer nearing an end but fall is definitely one of my favorite seasons. and i am excited for september because in less than 3 weeks i am leaving for my first year of college!! 🙂

  19. Jessica on September 3, 2012 at 1:49 pm

    Thanks for the motivation & for the playlist! Happy Labor Day! I’m inspired to start out this month right by getting my booty in the gym! 😉

  20. Simone on September 3, 2012 at 1:58 pm

    my current goal is to be more consistent with my workouts. I find in the summer i’m much more relaxed about my workouts, often opting out for a fun sun filled day out with friends.

  21. Sarah Anne on September 3, 2012 at 1:59 pm

    I love the printable! It actually influencedy decision to FINALLY do one of your amazing workouts! It was all right there, super simple and easy to see/understand after scanning the tips/cues. Thanks for doing it! I’m usually happy about fall, but it gets so rainy and dreary here come winter that I already get bluesy. I miss the SUN!

  22. Leslie W on September 3, 2012 at 2:40 pm


  23. Kathleen @ KatsHealthCorner on September 3, 2012 at 2:47 pm

    What a great workout! 🙂

  24. Chelsea on September 3, 2012 at 2:51 pm

    I am loving your workouts! They give me the motivation and ideas I need to switch up my strength training routine, so thank you SO MUCH for posting them so frequently! This one was super schweaty–I did some Tabata intervals in between and it was AWESOME.

  25. Eileen on September 3, 2012 at 2:53 pm

    Another great workout. Love the printables ones best because then it is easier to remember the moves when I rotate the workouts throughout the month. But I’ll take whatever you have time to do. Thanks!!

  26. Kaye on September 3, 2012 at 2:53 pm

    Great ideas for September!
    BTW, Absolut has a new vodka flavor – it’s Apple and Ginger. I bought a mini bottle to taste and can’t wait to try it. It would make bomb Appletinis (especially since they wouldn’t be green – not a fan).
    Also…..and this is a stretch, there is a citrus plant disease going around California. AZ is not TOO far from us, but it might be worth a google to check it out. It turns the leaves yellow and causes the fruit to drop excessively. We think our lemon tree might have it. 🙁

  27. Patti @ This Starts Tonight on September 3, 2012 at 2:55 pm

    I have two races coming up this month (a 5k and a 10k) but my biggest goal is…writing jokes! I am officially embarking on full-time stand-up comic territory and it is WEIRD! Workouts are a better break than ever from my brain now!

  28. Emily T on September 3, 2012 at 4:08 pm

    Thanks for the post! Can’t wait to try this workout. I prefer the printables with pictures (like in the post you linked to). I print the form cues out on one page and print the picture printables on the back to remind me what they look like. Whatever works for you, though! 🙂 Just a few clarification questions, though…
    For the lunge/plie combo, it mentions 3 sets, but I didn’t see how many reps you recommend per set. Is it 10-12 as per the usual?
    Also, for the triceps/squat thrust, are you doing the triceps, coming down to a squat thrust, then grabbing the weights again to go up for more triceps or do you do them separately? Thanks! 🙂

    • Fitnessista on September 3, 2012 at 4:13 pm

      hey girl! thank you for the feedback, that seems to be what a lot of people prefer, so i’ll do them that way moving forward
      yep, 10-12
      i’d do the triceps first (1 set of 10-12) then the squat thrust (10-12) and back through again 2 more times (so like a superset)

  29. Rachel C on September 3, 2012 at 4:24 pm

    Thanks for another great workout! I can’t wait to try it at the gym tomorrow. I prefer the printables simply because the are easier to print (Haha!), but it doesn’t make that big of a difference. I love your workouts however you post them.

    Question, would it be ok/as effective to do Tabata cycles for the HIIT blitz? The way my gym is set up it’s really hard to bounce back and forth between strength and cardio equipment. Everything is divided between two separate rooms (on two separate floors!). But I have room in the free weight area to do Tabata moves. So, would that be ok?

    • Rachel C on September 3, 2012 at 4:28 pm

      PS – I am super excited for fall! And I agree about a fall color mani and pedi. My husband and I are going on a cruise next week so I’m rocking one final summer, bright set, but when I get back it is all deep browns, reds and purples!!

    • Fitnessista on September 3, 2012 at 4:33 pm

      100% yes 🙂 i would do max 3-4 sets of tabatas though

  30. Natalie @ FreshLifeFindings on September 3, 2012 at 4:30 pm

    Love the workout! I like your full collage printable workout pictures. Thanks for all the work you put into it!

  31. Kate on September 3, 2012 at 4:51 pm

    I like the printables with the pictures on them. I’ll save it to my phone and just pop it up whenever I need to look at it. 🙂

  32. Anne on September 3, 2012 at 7:21 pm

    I should get to start running again in two weeks (ekkk!) My goal is not to come back full force ahead and ease back into it to prevent further injury!

  33. @pluvk on September 3, 2012 at 8:38 pm

    Thanks for another great workout! My main September goals are to fuel my body better and have more focus with my workouts. I signed up for the Fitmixer Bootcamp, so I’m hoping that’ll help me with my goals. 🙂

  34. Elizabeth M. on September 3, 2012 at 8:40 pm

    So excited to try this workout!! You are seriously the best 🙂

  35. kirsten on September 3, 2012 at 9:32 pm

    can’t wait to try out this workout! 🙂

  36. Cathy on September 3, 2012 at 9:38 pm

    I am living in Arizona too and autumn definitely doesn’t start until October or rather, Halloween too!

    I have been contemplating joining the Gladiator marathon but not sure if I should take more time to train! However, your blog has been inspiring me to add a new goal to my plate!

    Cathy Trails

  37. britt on September 3, 2012 at 9:44 pm

    i can’t wait to give this a try tomorrow. looks awesome!!

  38. Brianna on September 3, 2012 at 10:16 pm

    Gina, thanks for all the great workouts you’ve been posting! I don’t comment often, but I read daily, and I’ve been printing out your workouts to bring with me to the gym. I think I prefer the printables that have pictures interspersed (they help remind me at 6am!), and I love the strength workouts that also include cardio blasts. Keep up the great work!

  39. Christina R on September 3, 2012 at 10:39 pm

    i just want to say thank you for all the workouts that you provide! they are awesome and i know it takes a lot of effort to put together…. its really appreciated!!

  40. Alicia on September 4, 2012 at 12:11 am

    California is the same way…no Fall until neat Halloween. I am thinking about moving more east to have a true fall. Can’t wait to see what you are dressing your little one up for Halloween! Haven’t found one for the Hubby and I. Love your goals, good luck with them!

  41. Samantha on September 4, 2012 at 12:13 am

    I am totally new to this, so no opinion yet on your format, but I am totally excited about what you have presented and can’t wait to start tomorrow!

    • Fitnessista on September 4, 2012 at 12:45 pm

      let me know how it goes!

      • Samantha on September 6, 2012 at 2:26 pm

        Good so far. I am looking forward to it becoming pretty automatic so that I can just move through it. There is a couple of accidental changes I made…still worked out though. 🙂

  42. kim on September 4, 2012 at 10:56 am

    did the sept. HIIT today as a day off from running. Holy cow. I run 40 miles a week and my legs today still feel like jello!! amazing!!!!!

  43. Cassie on September 4, 2012 at 1:04 pm

    Super excited to try this one! I like the printables best- I keep a binder of your printable workouts and workouts I tear out of magazines and sometimes I just grab one when I don’t have time to think out my own workout. But it’s super helpful either way 🙂

  44. Sarah W. on September 4, 2012 at 1:35 pm

    Looking for a new workout (and want to try some of yours) — would love the printable workouts much better. It’s hard to have my laptop nearby to check the form, etc. A paper would be much easier to reference. 🙂

    Thanks for all of these! 🙂

  45. Hillary on September 4, 2012 at 4:21 pm

    Just finished the workout and LOVED it, Gina. Time flew by—just the way I like it!

  46. Alisha on September 5, 2012 at 9:15 am

    I loved this workout! Thank you so much for posting consistently amazing workouts. You are SO good at it! 🙂

    • Fitnessista on September 5, 2012 at 3:56 pm

      thank you, friend! i’m so happy to hear you liked it!

  47. Lauren A. @ Newest Obsession on September 7, 2012 at 9:40 pm

    I did this workout today and it was great! Thank you. I love your new blog look too. So clean.

    I am getting married in a week so my goal is to enjoy every minute of it, and I am certainly looking forward to it.

    • Fitnessista on September 8, 2012 at 3:55 pm

      i’m so glad you liked it! happy almost wedding to you! definitely take a moment to take a deep breath and soak it all in <3

  48. Madison on September 10, 2012 at 7:54 pm

    Phew! Well let me just say that nothing kicks a hangover to the curb like a good old fashioned sweat fest!! Didn’t have time to knock out the last HIIT but I still feel like it was an intense full body workout. Really loved this one, Gina.

  49. Alice H on September 11, 2012 at 12:28 am

    Thanks for posting another great workout! I can’t wait to try it.

    I have a question. In your workout posts, you always appear to be the only person working out in your area. Is this because your gym isn’t crowded or you choose to workout at a time where the gym has less traffic? I go to a fairly crowded gym and sometimes it’s hard to find space on the mats or hold all the free weights I’ll need for circuit workouts without having to wait on others to finish using the equipment (heart rate plummets 🙁 ) or obviously hoarding the weights I need until I’m through with them. If you’ve already done a post on gym etiquette, could you point me to it?

  50. Kelli Preston on September 11, 2012 at 11:47 am

    I am a little late to the game on this post, but I am glad I caught it. I got a new workout and some new tunes. Much thanks!

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