hiit workout

If you’ve been reading Fit for Service very long, you know I’m a huge fan of HIIT!

The health benefits are tremendous, including increased aerobic and anaerobic capacity and overall improved health.

Even better – a solid HIIT workout has been shown to burn fat for hours after finishing the workout! HOURS!

Who doesn’t want that?¬†

A few months ago, I shared the first HIIT workout: The Ultimate 30-Minute HIIT Full-Body Shred. And I thought it was about time to give you another awesome HIIT workout.

After all, it’s not fun doing the same things all the time. You could even use the 30-Min Shred one day a week and this new HIIT workout another day to switch things up a bit and avoid getting too used to it.

As I detailed in the 30-Min Shred, you can alter your work time and your rest time depending on your fitness level and experience with HIIT.

For the purposes of this article, I’ll assume you’ve been doing HIIT for a while, so we’re going to use the more advanced work:rest ration of 20:10 seconds.

The easiest way I’ve found to keep up with my time splits is through the Tabata Free App. You can check out the settings I use HERE.

As always start with ~ a 5-minute warm up. My favorite to use is an amazing dynamic warm up that gets the whole body ready to roll.

Once you’re warm and ready to go, get started with your new HIIT workout. Remember, the key is the work as hard as you can for the 20 seconds of work time. Then rest for 10 seconds. Enjoy…

Fat-Burning HIIT Workout


I know. I know. Burpees were in the last workout, too. But, these things are amazing. They get the whole body all at one time. They’re totally worth it!

HIIT workout

Squat/bend forward with your hands on the floor and then jump/step back to a push-up position. Now jump/step back up so your feet are near your hands and stand back up or jump and reach the sky.

Push-Up Position Alternating Reach with Kicks

hiit workout

Start in a push-up position (hands and toes). Hold your stomach in tightly but where you can still breathe. Now reach out with your right arm and lift your left leg up behind you while keeping your knee straight. Return to starting position and switch.

Keep alternating sides.

Core control is KEY.

High Knees

hiit workout

This is basically running in place, but make sure you lift your knees as high as you can. If you aren’t a fan of running or jumping, just lift your knees as high as you can as quickly as you can while always having one foot on the ground.


Everybody loves abs, right?!?

hiit workout

Sit on the ground. Pull your stomach in tightly (make sure you can still breathe), and lift your feet off the ground. Keeping your hands on the floor behind-beside you, circle your legs like you’re pedaling a bicycle.


hiit workout

Stand in split stance position. Bend both knees and focus on the motion as if you were going to kneel.

Do not lunge forward so your front knee comes past your toes.

Do one leg at a time. You can do one leg for 20 seconds and switch on the next round. On the 5th round, you can either switch at 10 seconds or do split lunge jumps.


hiit workout

You can do this on your knees or on your toes. Pretty straight forward. Lower your chest toward the floor and push back up.

Do not lower your head/face/noes to the floor – focus on your chest.

Forward-Backward Run

There’s no picture for this one because it’s pretty self-explanatory. Run forward 4-5 steps, then backpedal for 4-5 steps. Keep repeating this the full 20 seconds.

Crunchy Frogs

hiit workout

Start in the same position as the bicycles, but keep your hands off the floor. Now straighten your knees somewhat as you open your arms. Then bend your knees again as you bring your arms together as if you’re going to hug your knees. Repeat the full 20 seconds.

There you have it! Another awesome 30-minute full body HIIT workout!

As always, make sure you check with your medical professional before starting any workout to make sure you are healthy enough for exercise.

Then have a blast!

Let’s Get FIT Together!