Hi friends! Welcome to workout #2 of this year’s Winter Shape Up: a heart-pounding HIIT frenzy. It’s only 20 minutes long, but I promise you will be dripping in sweat when it’s over! If you are just starting to build up your cardio base (working up to 30 minutes most days of the week) I want you to do steady state cardio instead. If you have experience with interval training, but would like to keep it low-impact, tons of options are provided in the video below. A good rule of thumb: if you’re trying to keep it low impact, but high intensity, try to create some dynamic movement without jumping. Changes in height (ex: squatting low and then reaching up towards the ceiling and coming onto your toes) will increase your heart rate without joint impact.

Be smart and honor your body, k?



(Thank you again to Sara for doing the high intensity versions so I could talk, to Grant for his amazing filming skills and to Black Belt 4 Life for the beautiful studio space)

A printable/pinnable to take with you to the gym:

Wsu2015 workout 2

Note: these exercises are DIFFERENT from the video above. This way, you can get some variety for next time you do workout #2! You can try it either way 🙂 

Happy HIIT-ing!




  1. Lauren on January 25, 2015 at 8:11 am

    Holy cow I did this today and am a sweaty, sweaty mess. And I am used to doing Orange Theory 3-4x per week…awesome HIIT Gina!

  2. GBear on January 25, 2015 at 2:23 pm

    The worst and best thing about HIIT is that you look at the list and cringe but then you see the total time. No making excuses when it’s only 21 minutes!

  3. Cara's Healthy Cravings on January 27, 2015 at 2:23 pm

    Loved this one! Having a different exercise for each minute makes the time fly by…
    paired with a round of the Total Body Endurance, it was extra great.

  4. Kim on January 28, 2015 at 4:49 am

    My legs were shaking at the end of this one. Loved it!

  5. Elaine on January 28, 2015 at 5:54 am

    I am so sore from the squats! It was fun following along with the video, it didn’t feel like 20 minutes

  6. Hannah on January 28, 2015 at 7:43 am

    The workout flew by! Wasn’t expecting that one! I’m planning on doing the endurance circuit later today as a work break.

  7. Megan on January 28, 2015 at 10:27 am

    I was so intimidated by this at first, but I just started my timer and got it done! Great morning workout.

    • Fitnessista on January 28, 2015 at 11:22 am

      so happy you liked it!

  8. Morgan on January 28, 2015 at 5:04 pm

    Am I missing something? The printable and the video are completely different….

    • Fitnessista on January 28, 2015 at 5:54 pm

      Yep, that was the point. Wanted to give some options

      • Morgan on January 29, 2015 at 7:35 am

        Anddddd I just read that part of the post, must have missed it before 🙂 Can you link to a form cue for the low lunge and jump? Wasn’t sure how to do that one.

  9. RachelG on January 29, 2015 at 8:06 am

    Just finished this workout and my legs are ALREADY shaking. 🙂

  10. Catherine on January 29, 2015 at 5:03 pm

    I am a day behind so just finished workout #2 and Total Body endurance. Phew! What a combination! I will certainly sleep well tonight :)!

  11. Jenny on January 29, 2015 at 7:40 pm

    I like following the videos but on WO #2 it says “only view in safety mode”, never seen that message before, thoughts?

    • Jenny on January 29, 2015 at 7:44 pm

      Nevermind, read the fine print & figured it out.

  12. Wendy Heath on January 30, 2015 at 4:00 pm

    Wow!!! Done. Sweaty mess! Holy cow.

  13. Hilary on February 2, 2015 at 8:29 pm

    That was a great workout!! And I loved that I could fit it in before work 🙂

  14. Liz on February 4, 2015 at 8:29 am

    Great workout!! I am putting it into my fitness pal app and not quite sure the best way to do it. I did circuit training for 20 min. It says that burns 157 calories. Does that sound right?

  15. michelle a. on February 6, 2015 at 6:00 pm

    This workout was killer!

  16. Sarah on February 9, 2015 at 4:44 am

    Awesome workout! My six month old was very entertained by my moves. Thanks!!

  17. Holly Berry on February 11, 2015 at 8:57 am

    Workout 2 done today. Always fun!

  18. Lauren on February 12, 2015 at 3:58 pm

    Just finished Workout 3! I’m definitely shaking!

  19. Natalie on February 19, 2015 at 10:17 am

    First time trying one of your hiit workouts. Totally killed me and I had to stop @ 16 min bc my baby woke up. Video really helped me push myself.

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