This 36 minute HIIT workout will leave you sweaty even though it’s only 36 minutes long. 

The week is almost over, yay! I’m looking forward to the weekend – the weather has been gorgeous the last few days here in Calgary and I want to get out there and soak up the sun.

Today’s workout is a high intensity interval (HIIT) workout. HIIT means that you work as hard as you can for a short period of time before lowering the intensity. You continue to alternate high and low intensities for the entire workout. It’s these periods of high intensity that allow you to get in a great workout in a relatively short time. It’s important to remember to warm up and cool down with HIIT workouts. They’re an essential part of the workout and shouldn’t be skipped, so remember to warm up and cool down before and after this workout.

For this workout you’ll go through 12 exercises, working at a high intensity followed by a period of rest. At the end of the circuit rest as needed before starting from the beginning again. Repeat the circuit a total of 3 times for a 36 minute workout. I’ve listed a description of each exercise below.

 36 Minute HIIT Workout

Bench hops // With your hands on top of a bench, stand on one side of it. Hop your feet to the other side while keeping your hands on the bench for support. Repeat by hopping to the other side of the bench and returning to the original position.

Medicine ball slams // With your feet shoulder width apart and a medicine ball in your hands, lift it over your head and slam it into the ground just in front of your feet. Pick it up quickly and repeat.

Side shuffle // Stand with feet hip width apart and knees bent so you’re slightly squatting. Leading with your left foot, shuffle sideways. Then shuffle to the right with your right food leading. Move as quickly as possible.

Crunches // Lie on your back with your knees bent and feel flat on the floor. Place your hands behind your head. Slowly lift your shoulder blades off the floor. Make sure your neck stays in a neutral position. The upper back should be moving, not the neck. Slowly lay back down on the floor.

Jump squats // Similar to a bodyweight squat, the downward squatting motion is the same. As you come up move quickly and then jump up, landing as gently as possible and going straight into another squat.

Push ups // Starting on your toes and hands, make sure your body is a straight line from your heels to your knees, hips, shoulders, and neck. Your hands should be a bit wider than your shoulders. Slowly bend at the elbows, lowering yourself to the ground. Try to get at low as possible, and then push yourself back up, all the while maintaining that straight line. An easier modification is instead of being on your toes, lower to your knees.

Punches // Stand with your feet hip width apart with your left foot slightly forward. Lift your arms up so that your hands are in front of your face with your left hand slightly forward. Punch one hand at a time in front of you, repeating as quickly as possible while maintaining good form.

Plank // The plank is very similar to the starting position of a pushup. Your hands are slightly wider than shoulder width, and your body is a straight line from your head, through your shoulders, hips, and knees, to your heels. Just like with the pushup, if you need an easier modification, use your knees instead of your toes.

Lunges // Stand with feet hip width apart. Step forward with one foot so that the forward leg’s thigh is parallel to the ground, and the back leg’s shin is parallel to the ground. The back knee shouldn’t touch the floor. Use your quads and glutes to step the front foot back towards your back foot and end by standing straight up with feet hip width apart again. For the second lunge step forward with the other foot. Continue alternating legs for the entire 30 seconds.

Overhead press // Stand with your feet hip width apart with a dumbbell in each hand. With your upper arms in a 90 degree angle to your torso and your hands directly above your elbows, lift your hands straight up so that your arms are straight above your head. Slowly lower your hands back down to the starting position.

Skaters // With your knees slightly bent, jump to the right and land on your right leg with your left leg bent behind you with your foot just off the ground. Keep your left foot off the ground. Pushing off with your right foot, jump to the left and land on your left foot, keeping your right leg bent and right foot off the ground behind you.

Bicycle crunches // Lay on your back with your knees bent and your feet flat on the floor. With your hands behind your head and elbows out to the side, bring your feet off the floor so that your shins are parallel to the floor and your knees are bent at a 90 degree angle. Bring your shoulder blades off the floor and alternate bringing your left elbow towards your right knee, and your right elbow towards your left knee. Your feet should look like they’re pedaling a bike.

For more workouts check out my workouts page.

As always, remember to check with your doctor before working out. Honor your body and modify this workout as needed to work for your body. 

Do you like HIIT workouts? 

36 Minute HIIT Workout

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