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Get Your Spring Sweat on With This Killer HIIT Workout

By: RockBox Fitness
Category: Fitness

Woman does crunches on the ground

Spring is upon us. 

With nice weather and bikini season right around the corner, spring is the perfect time to reset your body and to get back in the health and fitness groove that best serves you. 

While eating right is crucial to getting into shape this spring season, nothing feels as great as sweating it all out. Sweat away the holiday weight, the lack of motivation, and whatever else that has been holding you back this year. The time is now and we’ve got the perfect HIIT workout for you to get things moving. 

The following HIIT workout is a 15 – 30 – 45 – 30 – 15 style workout, meaning that you will move through the following sequence 5 times. The first time through, you will do each exercise for 15 seconds each. The second time though, you will do each for 30 seconds each, and so forth. While there is no allocated break time between individual exercises, take anywhere from 30 seconds to a minute to recover between each round. 

This is a quick workout. If you take only 30 seconds of break between each round, it should take you about 14 minutes to complete. Jump into this workout with optimal energy and motivation. Work hard in each round and push through until the very end. Your mind and body will thank you.


Knee to nose, knee to elbow. 

Begin in your plank and bring your right knee towards your nose so that your leg is being pulled directly under your chest. Fully extend the leg back to plank before bringing that same knee to the outside of your elbow. Repeat on the other side and alternate until the round is up!


Squat jumps, around the world.

This round is taking jump squats to the max. Instead of jumping straight up and straight down, when you explode up, rotate your body clockwise in the air so that you land a full 90 degrees from where you began. Do this until you land back where you started and repeat the “around the world” moving counterclockwise. 


Russian twists. 

Sit on the ground so that your body is in a v-shape. Lift your feet slightly off the ground and begin to twist so that your hands move from one side of your body to the other. This will target your obliques. If you are comfortable in this movement, hold weight in your hands and continue to twist from right to left until the round is complete. 


Curtsy lunges. 

Begin in standing with your feet hip-distance apart. Bring one leg back as if you were completing a traditional reverse lunge, but instead of placing your back foot directly behind you, place it on the outside of your standing leg (as if you are about to curtsy). Bend both knees, keeping your front knee from extending past your toe, and bring back to standing before repeating on the opposite side. 



You heard it right, finish out each of your rounds with burpees. If you need to modify this movement, simply step back into your plank without jumping and step back up to standing one foot at a time. 

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