Be warned, friends. This workout is a sweatfest! It’s a HIIT workout, so you’re working as hard as you can for a specified amount of time before taking a short rest and continuing onto the next move. There are 10 exercises in this one, and you’ll complete each set twice (you can either do two sets of each exercise in a row, or complete one of each and then start again from the beginning). You’ll work as hard as you can for 30 seconds, and rest for 30 seconds. 

Thank you to my friend Brittany for demonstrating the high-impact variation of each exercise. If you’re looking to keep things low impact (or if you have a baby on board like me), I’m doing the modifications for each exercise.

As always, check with a doctor before making any fitness changes. Honor your body, take breaks, and/or modify as needed. If you’re first getting started on your fitness journey, please skip the high intensity intervals, and complete steady state cardio instead. Once you’re able to complete 30 minutes of steady state cardio most days of the week, with a doc’s approval, you can start to implement interval training. If you’re at home and would like to work out along with someone -I’ll have more videos up for Winter Shape up!- you can do the Crunch Live Overdrive workout instead. (Use the code SSU30 for a free 30-day trial.)

And now, the workout!

Ssu2015 workout 1


Form cues and tips:

1) Shuffle and squat. Stagger your feet, and then hop to switch. Jump or walk your feet our (just wider than hip distance) and complete one squat. As you squat, make sure to keep your chest lifted, core braced, and sink your hips down and back, with your weight in your toes. Complete as many switches and squats as you can in the 30-second round.

2 & 3) Curtsy lunge and side kick. Start with one foot in front, and angle the toes out 45 degrees. Step the opposite behind this foot, and back (so your foot is behind your opposite shoulder). Keep your chest lifted as you bend your knees to lower down to your curtsy lunge. As you rise, kick the back foot out to the side, leaning towards the opposite side. (The picture really helps with this one!) Make sure to keep your core TIGHT, and as you kick, that’s an exhale. Complete as many as you can on one side for 30 seconds. For the next 30-second round, do the opposite side. 

4) Burpee. Start standing and lift your arms up overhead. Bring your hands to the floor, bending your knees, and jump or walk back to a plank position. Option: complete one push-up on your knees or toes. Walk or jump your feet back to your hands. Stand back up, or vertical jump (orrrr TUCK JUMP) and repeat. 

5) Plank and kick thorough. Start in a plank position with your hands under your shoulders, hips in line with the rest of your torso and pressing back through your hips. Kick one leg through, opening up the torso to that side. Come back through center and repeat on the other side. To modify, hold a basic plank (on your knees or toes) for 30 seconds.

6) Push-up and plank jack. Start in a plank position, with hands wide and knuckles pressing into the floor. Lower down into a push-up (drop to your knees if you need to), and back up to plank. Walk or jump your feet out for your jack, and then walk or jump back to plank. Repeat.

7) Jumping jacks or air jacks. If you do basic jumping jacks, make sure that your knees are not caving in as you walk or jump out and in. If you need to, move more slowly until you feel comfortable with form. For an advanced version, try air jacks, only touching the floor when the feet come together and springing back up.

8) High knees or jog in place. Bring your knees up towards your chest, using your core to help lift your legs. Move as quickly as you can, and get your legs up as high as you can. Try to minimize your time on the ground as much as possible.

9) Plank walk out and thruster. Walk your hands down your thighs until they touch the floor. Continue walking your hands out until you’re in a plank position. Jump or walk your feet to your hands, then jump or walk back to your plank. Walk your hands back to your feet and carefully rise up to stand. 

10) Rotating squat jump. Start facing one side and sink low into a squat. Jump 180 degrees, and land with a soft knee to squat on the opposite side. To minimize impact, walk 180 degrees to squat on the other side.


Who’s ready to crush this workout? Let me know how it goes!


  1. Julianna on June 12, 2015 at 8:28 am

    This is going to be great, thanks Gina!

  2. Stephanie Collins on June 12, 2015 at 11:29 am

    A little scared (heeee) but ready to kill this!!!

  3. Rose on June 15, 2015 at 3:54 am

    Gina, thank you for this work out routine(HIIT). It is really sweaty.

    • Fitnessista on June 15, 2015 at 3:04 pm


  4. Abby on June 15, 2015 at 10:33 am

    Done! Challenged myself today with 50/10 intervals (and a 1 minute break in between the two rounds). Sweat central.

    • Fitnessista on June 15, 2015 at 3:01 pm


    • Amy on June 19, 2015 at 6:48 am

      Thanks for the tip, Abby. I followed your lead! Super tough.

  5. Elizabeth on June 15, 2015 at 5:08 pm

    I just did this and I’m dying! At first I thought it was be easy with the 30 sec rest but not the case! I like how it requires no equipment! This is a great workout for travel!

  6. Katie on June 16, 2015 at 3:30 am

    Is there an app you recommend for timing the intervals?

    • Monica on June 19, 2015 at 11:02 am

      Katie, I’ve used this: You can adjust the times, and it beeps at change times, etc. 🙂

  7. Christina on June 20, 2015 at 6:24 am

    wow! just finished this workout

  8. catherine c. on June 20, 2015 at 5:53 pm

    just did this one too! quick & sweaty!

  9. priya on June 28, 2015 at 9:57 pm

    dooing this in the am 🙂

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