Lean Body HIIT Workout Challenge

HIIT it to get fit!

Lean Body HIIT Workout Challenge

You can Get Fit with the Lean Body HIIT Workout Challenge in as little as 15 minutes! The American Heart Association recommends getting in at least 75 minutes of HIIT exercise per week. That’s JUST five, 15-minute sessions! You can totally do that. Perform this workout 5 times per week to “HIIT” your weekly goal! 

Exercise doesn’t have to be complicated nor take up a ton of your time! This is why HIIT is so popular. So many of us have such busy schedules that sometimes it can be hard to find time for a workout. HIIT is effective and efficient! Get it done and get on with your day!

HIIT stands for high-intensity interval training. While this may sound a little overwhelming to some, HIIT exercise is actually completely modifiable to any fitness level. This means that whether you’re at a beginner, intermediate, or advanced level, it can work for you! Anyone is capable of 15 minutes of fat-burning, body-sculpting exercise.

The Lean Body HIIT Workout Challenge

What you need: A jump rope, a bench/chair/or step, a timer, and a towel or yoga mat.

What to do: I’m going to give you two versions of this workout. The exercises involved in each are very similar, while version 2 is a little bit more challenging. You can choose which you’d like to perform. Both versions include 5 exercises. You will complete 3 rounds.

Depending on your current level, you’ll perform each exercise for the specified amount of time and then rest. Give each period of exercise your maximum effort and try to stay on track with the rest periods. This will allow you to keep the workout to 15 minutes!

We’ve included instructional videos for each exercise, below. Ready to get started?!

  • Beginner – Perform 30 seconds of each exercise, with a 30 second break in between.
  • Intermediate – Perform 40 seconds of each exercise, with a 20 second break in between.
  • Advanced – Perform 50 seconds of each exercise, with a 10 second break in between.

Version 1 (Less Challenging)

  1. High Knee
  2. Single Under
  3. Body Weight Squats
  4. Jumping Jacks
  5. Sit-Ups

Version 2 (More Challenging)

  1. Alternating Step-Ups
  2. Double Under
  3. Jump Squats
  4. Star Jumps
  5. V-Ups

Instructional Videos

Version 1

High Knee

Single Under

Body Weight Squats

Jumping Jacks


Version 2

Alternating Step-Ups

Double Under

Jump Squats

Star Jumps


Whichever version that you choose and whatever level at which you begin, one thing remains the same… You’ll burn some serious calories! You’ll be stunned by how great you feel after only a couple of sessions. As I said, you can perform this Lean Body HIIT Workout Challenge up to 5 times per week. For best results keep it up for a minimum of 4 weeks.

No fitness plan would be complete without following a proper, well-rounded diet. The body requires nutrient dense foods in order to function at it’s very best. Read this 7-Day Clean Eating Survival Guide for Beginner’s. Also, try any or all of these 15 Quick & Easy Weight Loss Dinner Recipes.

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Erin Miller

Erin is an NASM Certified Personal Trainer and Corrective Exercise Specialist. She is also a Performance Nutrition Coach, certified through the Clean Health Fitness Institute. Some of Erin’s favorite hobbies include hiking, kayaking, and hanging out at the beach, although weight lifting is her greatest passion. She says, “Weight training is one of the most empowering things a person can do. Not just seeing, but feeling yourself transform… There’s just nothing else like it.”

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