Get ready for summer bathing suit season with this total body metabolic conditioning Summer Sizzle HIIT workout, it’s high intensity and fun!
Can you believe it’s August already?! Summer is quickly moving to fall and school starts in 3 weeks here!! Crazy… Make the most of the last days of summer by doing this workout outside in the grass. If you can make it to a park with monkey bars, add in some pull-ups, too.
I created this metabolic conditioning workout for a fitness class I subbed yesterday morning. It’s a booty kicker! After our 3 rounds, I added some partner work and ab exercises before stretching. This workout is short, less than 40 minutes, but it’s a great one!
If you want more challenge or you want to spend more time on it, you can add a set of burpees at the end of each round as a finisher before your break. You can also throw in an extra round. Enjoy!
*Always check with your doctor before beginning new workout programs!*
Equipment: 1 set of dumbbells, interval timer (I use UltraTimer)
Beginners: 1-2 rounds
Advanced: 3-4 rounds
Rest 1 minute between rounds
Below is the written workout with some links to my exercise demonstration videos
Functional Warm-Up (or do this runner’s warm-up):
- Bodyweight squats x 10
- Mountain (mt.) climbers x 10/side
- Delt/shoulder taps x 10
- Alternating reverse lunges x 10/leg
- Repeat 2 more times (3 times total)
Summer Sizzle HIIT Workout:
45/15 = 45 seconds of work, and 15 seconds of rest. Perform as many reps as possible in the work time allotted
- Squat press
- Alternating jump lunges (or regular alternating reverse lunges)
- Push ups
- Jump squats (or regular squats)
- Plank rows/renegade rows
- Repeat 2 times (3 times total)
Plank row/renegade row
Squat press (use dumbbells instead of a pumpkin 😉 )
Follow up your workout with this quick 6 minute stretching routine!
Sarah Jane Parker is the founder, recipe creator, and photographer behind The Fit Cookie. She’s a food allergy mom and healthy living blogger based in Wyoming. Sarah is also an ACSM Certified Personal Trainer, ACE Certified Health Coach, Revolution Running certified running coach, and an ACE Certified Fitness Nutrition Specialist