HIIT Total Body Toning

HIIT brings results in no time.

If you’re rushing out the door at in the morning to get the kids to daycare and then make that 8:30 meeting, you may not have time to set aside an hour for a nice, long AM workout. Similarly, when your lunch hour passes you by and you’re left scarfing down a salad at your desk, the chances of you carving out time in the middle of the day for a gym session are slim. And at the end of the day, when your commute is long and you’re feeling drained, committing to a long workout may seem daunting.

High Intensity Interval Training (HIIT) may be the answer you’ve been looking for. HIIT workouts are short, usually between 10 and 15 minutes long, but what they lack in length, they make up for in, yes, intensity. Designed to raise your heart rate, make you sweat, and strength train all at once, these workouts are a perfect way to maximize the amount of fat ad calories you burn in a short amount of time. And they contain a fantastic bonus: these workouts raise your metabolism, often for a full 24 hours after you’ve completed your workout. That’s right. You’ll be burning calories at a higher rate, even when you hit the couch.

This HIIT workout includes lunges and plank rows alternate with dumbbell work for a perfect combination of cardio and strength workouts. Fast work, short breaks, and guaranteed quick results.

Equipment Needed: set of light dumbbells (3-5 lbs), interval timer (Gymboss is a free app download)

What to Do: Perform each exercise for 40 seconds and rest for 10 seconds. Rest 1 minute in between each round. Perform this workout 3 times a week on non-consecutive days for optimal results.

Beginne Level: 2 rounds
Intermediate Level: 3 rounds
Advanced Level: 4 rounds


1. Alternating Lunge with Bicep Curl
2. Two-Arm Dumbbell Row to Tricep Kickback
3. Crunch and Punch with Dumbbells
4. Plank Row to Burpee
5. Sumo Squat with Dumbbell Shoulder Press

Alternating Lunge with Bicep Curl

Two-Arm Dumbbell Row to Tricep Kickback

Crunch and Punch with Dumbbells

Plank Row to Burpees

Sumo Squat with Dumbbell Shoulder Press

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The SkinnyMs. team believes that all people, regardless of age, size, and fitness level, have the power to transform their lives — they just need the resources to do so. The SkinnyMs. method promotes healthy living through a combination of clean eating and regular exercise. We offer everything you need to be successful.

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    1. Hi, Roxanne. There isn’t a minimum or maximum amount of time for this program. You can keep doing this one as long you like! Thanks!

  1. Hi the first video doesn’t seem to correspond with the correct exercise or do you have to watch the whole 15 minute video until she gets to the alternative lounge with bicep curl…?

  2. Hi! On 3rd wk and love this challenge. My question is, the total body toning says to do this workout 3x a wk, consecutive days. Is this supposed to be in addition to whatever the workout is for the day?

    1. Courtney, There was a typo (now corrected)…complete the entire workout according to your level, repeat 3 x’s weekly on non-consecutive days. 🙂

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