HIIT (High Intensity Interval Training)
HIIT (High Intensity Interval Training) incorporates intense periods of work with short recovery segments allowing participants to maintain workout intensity without sacrificing form. Intense circuits also stimulate muscle-building hormones, putting the body in a perfect state to build lean mass.
This type of training develops the cardiovascular system and strengthens the heart. By pushing the heart rate high during the active intervals, participants increase their cardiovascular capability, supporting faster recovery in future workout sessions.
HIIT: Legs and Glutes Circuit | Becca | 30 mins
This workout consists of a warmup followed by a leg and glute-focused circuit. I completed 2 rounds in a little over 30 minutes.
Equipment/household items: 25 lb medium kettlebell + 40 lb heavy. You will want a heavier weight as legs need more load to build strength.
HIIT: Full Body HIIT with Hand Weights | Becca | 30 mins
This workout consists of a full-body HIIT circuit. Try to complete as many rounds as you can in 30 min without losing your form. I completed 3 rounds in 30 min.
Equipment/household items: light hand weights (I am using 8 lb)
HIIT: Stability, Mobility and Core Strength | Becca | 30 mins
This workout consists of a mobility warmup followed by a gentle strengthening circuit using light hand weights and a kettlebell. I completed 2 rounds in 30 min.
Equipment/household items: light hand weights or canned food, water bottles, light kettlebell
HIIT: Upper Body and Core | Becca | 30 mins
This workout consists of a warmup followed by a circuit of upper body and core exercises (with some lunges) using light hand weights. I completed two rounds in 30 min.
Equipment/household items: Light hand weights or canned food/water bottles (I am using 8 lb).
HIIT: HIIT with Hand Weights Circuit | Becca | 30 mins
This workout consists of a warmup followed by a full-body HIIT using hand weights. I finished 2 rounds in 30 min.
Equipment/household items: Hand weights or canned food or water bottles. I am using 8 lb.
HIIT: Banded/Weighted Lower Body HIIT | Becca | 30 mins
This workout consists of a warmup followed by a lower-body HIIT circuit. I almost completed 2 rounds in 30 min. See what you can do!
Equipment/household items: Hand weights (8 lb or lighter) or canned food, Powerband (I am using my heavy resistance band for extra strengthening).
HIIT: Lower Body Low Impact Workout | Becca | 30 mins
This workout consists of a warm-up followed by a lower body circuit. I completed two rounds in 30 min. This is a great strengthening workout if you don’t feel like doing cardio.
Equipment/household items: 2 chairs, 1 for lunges and 1 for balance, Powerband, Glider or socks or cds.
HIIT: Full Body Glider HIIT | Becca | 30 mins
This workout consists of a warm-up followed by a full body HIIT using hand weights and gliders. I completed 2 rounds in 30 min.
Equipment/household items: Hand weights (I am using 8 lb but use what you have, canned food or water bottles), gliders (CDs, or magazine or socks).
HIIT: Full Body Weight HIIT | Becca | 30 mins
This workout consists of a short warm-up followed by a full-body HIIT workout. I completed 2 rounds in 30 min.
Equipment/household items: Yourself and a mat!
HIIT: Lower Body HIIT w/Kettlebell | Becca | 30 mins
This workout consists of a short warm-up followed by a lower-body circuit. I completed 1.5 rounds in 30 min. See if you can do a full two rounds!
Equipment/household items: 25 lb kettlebell or whatever weight you prefer (can be hand weight or lighter kettlebell), glider or socks, cd or magazine.
HIIT: Lower Body HIIT w/Kettlebell | Becca | 30 mins
This workout consists of a short mobility warmup followed by a lower-body circuit with a 25 lb Kettlebell. I completed 2 rounds in 30 min.
Equipment/household items: chair or wall for balance, medium kettlebell or hand weight (I am using 25 lb).
HIIT: Kickbox HIIT | Becca | 30 mins
This workout consists of a mobility warmup followed by a cardio kickbox circuit. I completed 2 rounds in 30 min.
Equipment/household items: a good playlist, exercise mat, and floor space.
HIIT: Lower Body Strength Workout | Becca | 30 mins
This workout consists of a short warm up followed by a leg strengthening circuit. I almost finished two rounds in 30 min. See what you can do!
Equipment/household items: 25 lb kettlebell or a heavier hand weight or household object, powerband, Glider or cd or socks, a sturdy chair.
HIIT: Upper Body and Core HIIT | Becca | 30 mins
This workout consists of a mobility warmup followed by upper body and core circuit using kettlebells. I completed two rounds in 30 min.
Equipment: kettlebells (I am using a 25 lb and 40 lb but you can use what you have or what works best for you).
HIIT: Lower Body Circuit | Becca | 30 mins
This workout consists of a mobility warmup followed by a lower body-focused HIIT circuit.
Equipment/household items: Kettlebell (I am using 15 lb). You can use heavier or a hand weight.
HIIT: Full Body HIIT | Becca | 30 mins
This workout consists of a mobility warmup followed by a full bodyweight HIIT circuit. I completed 2 rounds for time.
Equipment:Hand weights (I am using my 8 lb), or similar weight water bottle or canned food.
HIIT: Lower Body HIIT with Plank Variations | Becca | 30 mins
This workout consists of a mobility warmup followed by a lower body hiit alternating kb work with plank variations. 2 rounds (almost!) in 30 min.
Equipment/household items: Kettlebell (I am using 15 lb). You can use heavier or a hand weight.
HIIT: Full Body Weight HIIT | Becca | 30 mins
This workout consists of a cardio warmup followed by a full bodyweight HIIT. I completed 3 rounds of the circuit in 30 mins. No need to jump, variations are provided!
Equipment:Just yourself!
HIIT: Lower Body Cardio HIIT | Becca | 30 mins
This workout consists or a mobility warmup followed by a bodyweight-only lower-body workout.
Equipment/household items: Yourself and a great playlist!
HIIT: Full Body Kettlebell HIIT | Becca | 30 mins
This workout consists of a mobility warmup followed by a full-body workout using a kettlebell.
Equipment: 25 and 40 lb kettlebell or hand weight or similar weight household item, gliders (or CDs or socks), powerband
HIIT: Strength and Cardio HIIT | Becca | 30 mins
This workout consists of a mobility warmup followed by a circuit of kettlebell exercises and bodyweight cardio. I finished 2 rounds in 20 min.
Equipment/household items: Kettlebells – I have a 40 lb, 25 lb and 15 lb that I use but you can use hand weights or a similar size household item.
HIIT: Low-Impact Full Body Workout | Becca | 30 mins
This workout consists of a mobility warmup followed by a low-impact circuit using gliders and a powerband. This is a great workout if you are feeling tired or don’t want to do jumping and plyometrics to build strength.
Equipment: Gliders or socks/CDs/magazines, Powerband or theraband or a stretchy old t-shirt (we will use for pulling rows).
HIIT: Kettlebell HIIT Leg Workout | Becca | 30 mins
This workout consists of a mobility warmup followed by a leg-focused kettlebell HIIT circuit.
Equipment/household items: Medium size kettlebell – 25 lb or similar size household item, or hand-weight.
HIIT: Bodyweight HIIT with Power Band | Becca | 30 mins
This workout consists of a mobility warmup followed by a full-body HIIT workout using a power band. I completed 3 rounds for time.
Equipment: Power Band
HIIT: Leg and Glute Workout with Kettlebells and Powerband | Becca | 30 mins
This workout consists of a mobility warmup followed by a leg and glute-focused circuit using kettlebells and powerband.
Equipment/household items: 44 and 25 lb kettlebell or whatever heaviest weight or household object you have, powerband not necessary but will help build faster strength, something to glide on.
HIIT: Full Body HIIT Kettlebells and Gliders | Becca | 30 mins
This workout consists of a mobility warmup followed by a full-body HIIT using kettlebells and gliders.
Equipment: Gliders or CDs or socks or magazines, 44 lb and 25 lb kettlebells or equivalent household items or hand weights.
HIIT: Full Body with Hand Weights and Power Band | Becca | 30 mins
This workout consists of a mobility warmup followed by a full-body circuit using hand weights and a powerband. I completed a little over 2.5 rounds in this circuit. See what you can do!
Equipment/household items: hand weights or canned food, power band
HIIT: Full Body Kettlebell and Gliders Workout | Becca | 30 mins
This workout consists of a gentle mobility warm-up followed by a kettlebell circuit.
Equipment: Kettlebells (25 lb and 44 lb) or hand weights or canned food. Gliders or CDs, socks or magazines. This has some more challenging arm exercises so watch the exercise first and start with a lighter weight if they are new to you!
HIIT: Full Body Circuit- Arms, Abs, and Legs| Becca | 30 mins
This workout consists of a mobility warmup followed by a circuit of arm weights, core exercises, and lunge variations for legs.
Equipment/household items: Hand weights (8 lb I am using) or canned food, yoga block, Kettlebell (medium 25 lb) or a hand weight
HIIT: Leg Burner Circuit | Becca | 30 mins
This workout consists of a mobility warmup followed by an intense leg circuit using kettlebells.
Equipment: Glider or cd magazine or sock, light 15 lb kettlebell or similar weight item, medium 25 lb kettlebell optional, 44 lb heavy kettlebell optional. You could use a light weight if you are new to the movements.
HIIT: Kettlebell HIIT | Becca | 30 mins
This workout consists of a mobility warmup followed by a full-body workout using kettlebells.
Equipment/household items: Medium kettlebell (25 lb or similar weight household item)
HIIT: Full Body HIIT | Becca | 30 mins
This workout consists of a mobility warmup followed by a high-intensity full-body HIIT. You will need water and a great soundtrack!! It is a sweat-fest!
Equipment: Gliders or CDs, socks, or magazines
HIIT: Kettlebell Leg HIIT | Becca | 30 mins
This workout consists of a mobility warmup followed by a circuit of lunge variations using a medium size (25 lb) kettlebell.
Equipment/household items: Medium size kettlebell or similar weight object, hand weight (I am using an 8 lb), glider ( socks, cd, or magazine).
HIIT: Full Body Workout – Lunges, rows, clams, hamstrings focus | Becca | 30 mins
This workout consists of a gentle mobility warmup followed by a full-body workout using kettlebells, hand weights, a powerband, and gliders.
Equipment: 25 lb and 44 lb kettlebell (or heavier household object), light hand-weight (2-8 lb) or canned food, powerband, gliders (socks, CDs, or magazines).
HIIT: Full Body HIIT | Becca | 30 mins
This workout consists of a mobility warmup followed by a circuit of arms, abs, and legs.
Equipment/household items: wall, hand weights (or canned food), powerband, yoga block or book
HIIT: Leg Burner HIIT Workout | Becca | 30 mins
This workout consists of a mobility warmup followed by a leg circuit workout. No upper body in this workout!!
Equipment: powerband, glider (or cd, magazine or sock), medium kettlebell (20-25 lb) or similar weight item, wall space, pillow or ball (soccer or basketball).
HIIT: Full Body HIIT of Rows, Push-ups, Obliques and Lunges | Becca | 30 mins
This workout consists of a mobility warmup followed by a circuit of rows and push-ups for arms, internal and external oblique activation for abs, and lunges for legs.
Equipment/household items: heavy kettlebell, dumbbells or canned food for rows, pillow, yoga block or book, glider or socks, CD’s, magazines.
HIIT: Arms, Abs, and Legs with Hand Weights | Becca | 30 mins
This workout consists of a mobility warmup followed by a full-body workout using hand weights. No jumping around, but you will break a sweat!
Equipment: hand weights, canned food, or water bottles.
HIIT: Glute and Leg Burner Workout | Becca | 30 mins
This workout consists of a mobility warmup followed by a workout focused on strengthening glutes and legs.
Equipment/household items: powerband, kettlebells (I am using my 25 and 44 lb kettlebell), or heavy dumbbell or other household item.
HIIT: Plank and Row Variations with Powerband | Becca | 30 mins
This workout consists of a mobility warmup followed by a HIIT circuit focusing on plank variations and rows using a powerband.
Equipment: Powerband. You could substitute a dumbbell or canned food for the rows.
HIIT: Low-Impact HIIT | Becca | 30 mins
This workout consists of a gentle mobility warmup followed by a low-impact full-body HIIT. This is a low-impact workout for those days you want to still build strength but without jumping around.
Equipment/household items: dumbells (or canned food) 8 lbs at least, powerband
HIIT: Full Body Circuit Sweat Fest – Lunges, Planks | Becca | 30 mins
This workout consists of a mobility warmup followed by a circuit of squats and lunges using powerband and weights and core work.
Equipment: powerband, hand weights or kettlebells (15 lb each) or canned food, pillow or exercise ball, gliders or CDs, magazines, or socks.
HIIT: Full Body HIIT | Becca | 30 mins
This workout consists of a mobility warmup followed by a cardio kickbox routine using bodyweight only. This is a sweat-fest!
Equipment: Yourself, your mat, and some space to kick. Also, a good playlist!
HIIT: Full Body HIIT | Becca | 30 mins
This workout consists of a mobility warmup followed by a circuit of arm weight exercises focusing on chest and delts, side plank abs with a focus on obliques and lats and legs focusing on quads and glutes.
Equipment: dumbells or canned food, light kettlebell or dumbbell, powerband, glider (CDs, magazine or socks), high chair or wall, a couple of pillows.
HIIT: Full Body HIIT | Becca | 30 mins
This workout consists of a mobility warmup followed by a full-body HIIT workout.
Equipment/household items: dumbbells or canned food, powerband
HIIT: Glider Full Body Workout | Becca | 30 mins
This workout consists of a mobility warmup followed by a full-body workout using gliders and hand weights.
Equipment: gliders (socks, CDs, or magazines), hand weights, or dumbells.
HIIT: Low Impact Strength-Building Workout | Becca | 30 mins
This workout consists of a mobility warmup followed a strength training circuit using kettlebells and dumbells. It is not a cardio workout but will get you sweating without all the jumping around:)
Equipment/household items: light and medium-size kettlebell (15 and 25 lb), dumbbells or canned food, something to glide on (socks/CD’s/glider)
HIIT: Cardio! Core! Clams! | Becca | 30 mins
This workout consists of two cardio sections followed by core and clam exercises. You may want a good playlist to get motivated!
Equipment: playlist, dumbbell, and Pilates ball or pillow to elevate hips and low back during abdominal exercises.
HIIT: Low Impact Full Body Workout | Becca | 30 mins
This workout consists of a mobility warmup followed by a low impact workout. You will build strength and endurance and burn calories but without the cardio and plyometrics!
Equipment/household items: Medium kettlebell (25 lb), hand weights or canned food(3-8 lb), powerband
HIIT: Cardio Full Body | Becca | 30 mins
This workout consists of two sets of cardio followed by a circuit of arms, abs and legs. Get ready to sweat!!
Equipment: powerband, medium kettlebell, hand weights or canned food (3-10 lb)
HIIT: Full Body Workout | Becca | 30 mins
This workout consists of a mobility workout followed by arm weight exercises, ab strengtheners, and kettlebell and powerband leg exercises.
Equipment/household items: arm weights (or canned food), Kettlebell (25 lb or heavy object equivalent), Powerband
HIIT: Lunges, Push-ups & Rows | Becca | 30 mins
This workout consists of a mobility warmup followed by gliding lunges, plank core variations and push up and rows for arm strengtheners.
Equipment: Gliders, hand weights or canned food, medium kettlebell – 25 lb (not necessary, just if working on adding weight)
HIIT: Full-Body Workout – Lunges ‘n Push ups | Becca | 30 mins
This workout consists of a functional mobility warmup followed by a full-body circuit. We are focused on doing smaller sets but more rounds in order to keep form.
Equipment/household items: Medium kettlebell (25 lb) or hand weight 2) Handweight (8 lb) or canned food/water bottle etc 3) Gliders or socks/magazines/CDs.
HIIT: Push ups, Side body, and Bridge Circuit | Becca | 30 mins
This workout consists of a shoulder and hip warm up followed by push ups using gliders, side body planks and bridge ROM movements to strengthen hamstrings, glutes, and hips.
Equipment: 1) Gliders or cds/socks/magazines 2) Powerband.
HIIT: Glute Workout | Becca | 30 mins
This workout consists of a mobility warmup followed by a glute exercise circuit using a kettlebell and hand weight.
Equipment: Kettlebell (I am using 25 lb), hand weight (I am using 8 lb) — could also use canned food or heavy water bottle.
HIIT: Full Body HIIT Workout | Becca | 30 mins
This workout consists of a mobility warmup followed by a cardio section and then a circuit of arms, abs, and legs.
Equipment: Hand weights
HIIT: Arms, Abs & Legs | Becca | 30 mins
This workout consists of a full-body workout with a circuit of upper and lower body exercises, starting with a gentle warm-up.
Equipment: Hand weights (or canned food or water bottles), chair, kettlebell (or any heavy object) powerband Pilates ball or pillow.
HIIT: Cardio Full Body Workout | Becca | 30 mins
This workout consists of a circuit of cardio followed by a full body workout with arms, abs and legs.
Equipment: Gliders (socks or magazines), Kettlebell (I’m using 25 lb), Yoga block (or book)
HIIT: Glute Burner | Becca | 30 mins
This workout is all about the glutes. We start with a mobility warmup followed by a cardio circuit using kettlebells.
Equipment: Hand weights (or heavier household item), kettlebells (I am using a 25 and 44 lb weight), Powerband (not necessary but helpful)
HIIT: Full Body HIIT Workout | Becca | 30 mins
This is a full-body workout consisting of two cardio sections followed by a circuit of arm, ab, and leg exercises.
Equipment: Hand weights or canned food/water bottles, Pilates ball or pillow, a great cardio soundtrack!!
HIIT: Leg/Glute Lunge Circuit | Becca | 30 mins
This workout consists of a leg mobility warmup followed by a circuit of lunge variations and cardio using gliders, kettlebell and hand-weights.
Equipment/Household items: Gliders, hand weight (or canned food, water bottle) Kettlebell (I am using 25 lb but you could use hand weights, etc), Yoga block (or a book, anything that can elevate leg).
HIIT: Cardio Bodyweight Workout | Becca | 30 mins
This workout consists of a mobility warm-up followed by a cardio circuit using body weight and a powerband. As many rounds as possible in 30 minutes.
Equipment/Household items: Powerband (not necessary but helpful), a good sound track!
HIIT: Upper Body & Obliques | Becca | 30 mins
This workout consists of a mobility warmup followed by an upper body and obliques-focused circuit.
Equipment/Household items: gliders (socks or CDs/magazines), hand weights (canned food or water bottles), kettlebell (or any heavier weight for rows), chair or stool
HIIT: Leg Burner w/Resistance Band + Kettlebell | Becca | 30 mins
Equipment/Household Items: Powerband (not necessary but helpful), Kettelbell (I am using 44 lb but you could do hand-weights or heavy household object-even a sack of potatoes could work)
HIIT: Upper Body and Core | Becca | 30 mins
This workout consists of a shoulder mobility warm-up followed by a circuit of upper body and core exercises.
Equipment/Household items: gliders (cd’s/socks/magazines), kettlebell (or whatever weight you have, I am using my 44 lb for the rows), Hand weights (or canned foodwaterbottles), a swiss ball or stool/chair, and a pillow or pilates ball for upper back
HIIT: Legs and Glutes Lunge Variations | Becca | 30 mins
This workout consists of a leg warmup followed by lunge variations using a kettlebell, hand weight, and power band.
Equipment/Household Items: kettlebell (I’m using 44 lb but whatever weight you want/have – go heavier for leg strength), hand weight (can use canned food or heavy water bottle), powerband for around thighs (not necessary but adds strength building).
HIIT: Upper Body and Abs | Becca | 30 mins
Strength building workout consisting of mobility warmup followed by arm and core work on gliders and kettlebell rows.
Equipment: gliders (can use socks or magazines/CDs), kettlebells (I am using 44 lb) can use hand weights or any heavy household item for rows, hand weights (or canned food I am using 8 lb ones), foam roller or workout ball (not necessary but helpful).
HIIT: Leg Burner Workout!/Hammy Burner | Becca | 30 mins
This is fun leg workout that consists of a cardio warmup followed by a lunge circuit using kettlebells.
Equipment: 1) kettlebell (I’m using my 25 lb but you can use whatever weight you prefer). 2) Hand weights (not necessary and can also substitute canned food). 3) A fun soundtrack!!
HIIT: Resistance Bands & Lunges | Becca | 30 mins
This workout consists of two cardio warm ups followed by resistance band arm exercises, oblique core work and lunges using a glider.
Equipment: Resistance band (Theraband – or hand weights/canned food), glider (or socks, cds/magazines).
HIIT: Delts, Side Planks, and Glute/Hammy Burner | Becca | 30 mins
This workout consists of two cardio warm ups followed by deltoid shoulder exercises, side plank variations and glute/hamstring strengtheners.
Equipment: hand-weights (or canned food/water bottles).
HIIT: Biceps, Core, Glutes, and Quads | Becca | 30 mins
This class features a gentle and more intense cardio warm up followed by a rotation of arms, abs and legs using hand-weights and gliders. Focus: biceps/shoulders, obliques, glutes and quads.
Equipment: Hand-weights (canned food or water bottles), gliders (socks or magazines), music.
HIIT: Kettlebells, Side Planks, Bridge ROM | Becca | 30 mins
This workout contains a gentle and more intense cardio warm up- followed by kettlebell pulls and presses, side plank oblique exercises, and weighted bridge range-of-motion exercises. Sure to make you sweaty and strong!!
Equipment/props/household items: Kettlebells (I use a 25 lb & 15 lb, or hand-weights/canned food), Gliders (socks for magazines/cds), Powerband (not necessary but helpful)
HIIT: Legs, Arms, and Core Burner | Becca | 30 mins
This class features a gentle and more intense cardio warm-up followed by a circuit of core, leg, and arm exercises using gliders and kettlebells. Focus on core, serratus, lats, glutes, and quads.
Equipment: 8 lb handweights (or canned food; higher weight if you like for overhead press, kettlebell – 44lb or a weight that feels challenging but achievable to you, Gliders (or socks, cd covers or magazines on carpet), and music!
HIIT: Full Body Workout | Becca | 30 mins
This workout starts with two cardio warm-ups followed by push-up variations, ab exercises, side plank, and oblique exercises. Work your lower body with leg exercises including deadlifts, sumo squats, and weighted bridges.
Equipment/props/household items: Kettlebell (25 lb or whatever weights you have), gliders (CDs or socks or magazines), power band.
HIIT: Kettlebell Strength and Cardio – Shoulders & Legs | Becca | 30 mins
This workout alternates between kettlebell weight exercises for shoulders and legs and cardio. Get ready to break through to new strength! Have a high bpm playlist ready!!
Equipment/Props/Household items: Arm weights (preferable to have a kettlebell but can use handweights or canned food/water bottles). 25 lb and 15 Lb kettlebell and 8 lb arm weights (If you are new to the exercises, pick a lighter weight). Power band (loop-shaped resistance band) – optional.
HIIT: Arms, Abs, and Legs with Gliders & Hand Weights | Becca | 30 mins
This 30 min full body workout hits everything! Includes 2 Cardio sections followed by upper back and deltoid exercises, abs with transverse abdominus activation and gliding lunges, followed by a warm-down.
Equipment/props/household items: Hand-weights (I am using 8 lb ones but you could go heavier or use canned food or water bottles, gliders (socks if on hardwood or cds, magazines if on carpet).
HIIT: Core and Leg Strengthening Extravaganza | Becca | 30 mins
This class features high-intensity plyometric jumps and lunges to increase power and cardio endurance.
Props/equipment needed: Stable chair, carpet or rug, and an open space.
HIIT: Full Body Workout – Cardio, Arm Weights, Core & Weighted Lunges | Becca | 30 mins
This class begins with two cardio sets (a warm up and build to higher intensity) and then moves into weighted biceps and shoulders, core strengthening, and weighted gliding lunges. Get your favorite motivating playlist ready!!
Props-Equipment/Household Items: Dumbbells(or canned food, water bottles), gliders for feet (socks if on hardwood and cd’s or magazines if on carpet), a yoga block (or book, pillow), space to jump around!