As I mentioned in Saturday’s post, I’m planning on making this week’s workouts a bit lighter than I usually would. My knee wasn’t feeling great, and I definitely don’t want it to get any more finicky. So I skipped my usual cardio at gym yesterday and just went with a restorative nidra class.

The first half of the yoga class the teacher takes us through some restorative poses before we settle in for a nidra meditation. I always feel so great when I leave that class. If you had told me even a year ago that I would enjoy a nidra class as much as I do now, I never would have believed you.

And now onto today’s full body HIIT workout.

You’ll do each exercise for 30 seconds and then rest for 30 seconds before moving onto the next exercise on the list. Once you’ve finished the mountain climbers, rest for as long as you need before starting again from the top. Complete three times though for a complete workout.

I’ve listed descriptions of the exercises below the graphic just in case you need a refresher on how to do them. Looking for a different kind of workout? Maybe a cardio or strength training one? Check out my workout page. I have all the workouts I’ve shared on the blog categorized over there so it’s easy to find whatever you’re looking for.

Lateral raise

With your arms down at your sides with a dumbbell in each hand, slowly raise your hands away from your body to the side, keeping your arm straight at the elbow. Once your hands reach shoulder level, slowly lower them back down to your sides.


From a standing position crouch down with your hands in front of your feet on the floor. Jump your feet back behind you so you’re in a plank position. Jump your feet back in towards your hands and then jump up while clapping your hands above your head.


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. 

Med 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.

Mountain climbers

Start in a plank position. Jump one foot up as close to the hips as possible while bending at the knee and hip. Then jump that foot back while bringing the other foot up.  An easier modification is to use a chair to put your hands on.

What’s your favorite kind of yoga class to take?

As always, talk to your doctor before beginning to workout. Honor your body and modify this workout as needed for you.

HIIT Workout