Today I’m sharing a HIIT workout that will have you sweating in no time.

Before I get into the HIIT workout that I’m sharing today, I wanted to share some highlights of my Tuesday with you.

I headed out to work from Starbucks in the morning because I needed to get out of the house. It was a rest day so I didn’t have my usual morning trip to the gym.

I was able to find a table all to myself which was a nice surprise. The Starbucks I went to tends to be either busy or empty, and it just happened to be a busy day yesterday. Once I had my green tea I got to work and got a surprising amount done in the hour that I was there.

I don’t know what it was (maybe it was that my back was to the window), but it was cold in the Starbucks. I didn’t even take off my jacket. Even the ladies at the table next to me commented on how hold it was in there.

On the way home from Starbucks I stopped at the grocery store and picked up this tin of Danish butter cookies. To be honest I got two – one to wrap and open up on Christmas and this one to eat between now and Christmas. They’re one of my favorite Christmas treats and this was the first time I’d seen them in a store this year. I’m very grateful I managed to snag two tins of them!

My favorites are the pretzel shaped ones the rectangle ones with the sugar on top. I’m pretty sure I could polish off a whole tin of these cookies in just a few days all on my own. It’s a good thing that I only ever see them around the holidays.

I had ordered a new shower curtain online and it arrived yesterday afternoon. I can’t even remember how long I had the only one up, but it had definitely been looking it’s age.

It’s a small bathroom so I knew that I didn’t want anything too colorful or with a super bold pattern. This one was a good price and I liked the design. The grey is actually a bit darker than it shows in the photo.

The old one was a pain to put up because instead of plastic rings there was fabric strips and buttons. It took for ever to hang and by the time I was done my arms and shoulders were tired. Thankfully the rings I got with this one went up super fast and simple – a huge improvement over the other one.

And now onto the workout!

If you’re not feeling the HIIT workouts today, you can always swing by my workouts page. I have all the workouts that I’ve shared on Get Fit Fiona over there, so it’s easy and quick to find something else like an upper body or cardio workout.

If you’re doing this workout at home instead of at the gym, the only equipment you’ll need are a set or two of dumbbells for the overhead presses and bicep curls as well as a bench or sturdy chair for the bench hops. A yoga mat (affiliate link) would also be nice to use for the pushups and donkey kicks. I like these ones (affiliate link) from Amazon if you’re looking to buy dumbbells.

Since you’re only working for 30 seconds at a time with this workout, you’ll want to make sure that you’re pushing yourself to work hard – not an all out as hard as you can effort, but something that you can sustain to the end of the workout while also knowing that you get to rest after 30 seconds.

You’ll start with the alternating lunges, performing them for 30 seconds before resting for 30 seconds. During this rest period you’ll also want to transition to the next exercise, which means getting onto the floor for the pushups to getting dumbbells in your hands like for the overhead press. Once the 30 second rest is over, start doing pushups for 30 seconds. Repeat the same pattern all the way down the list. Once you’ve completed the punches, take a longer rest for as long as you feel you need. Then start with the alternating lunges again and complete a total of 3 or 4 times through.

Below the graphic I’ve listed descriptions of all of the exercises I’ve included in this workout just in case you need a refresher. If you’re still unsure about anything, talk to a trainer at your gym for some pointers. I’m sure they’d be happy to help you out with some tips for good form.

Alternating lunges

Stand with feet hip width apart. Step forward with one foot so that the front 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.


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.

High knees

Starting in a standing position, quickly bring your left knee up in front of you as high as you can. Step back down and repeat with your right leg. Repeat.

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. 

Clam shells

Lay on your side on the floor with your hips bent at a 45 degree angle and your knees bent at a 90 degree angle. With your legs stacked on top of one another, slowly lift your top knee up while keeping the top heal on the bottom heal. Then lower your knee back down. Make sure to use your glutes do the movement. Once one side is done flip over so the top leg is on the bottom and repeat with the second leg. 

Chest press

With a dumbbell in each hand, lay down on a bench or the floor. Your upper arm should be at a 90 degree angle to your torso and your hands directly over your elbows. Move the dumbbells up while they come above your chest. With control move them back down to the starting position. 

Donkey kicks

Get on all fours with your hands under your shoulders and your knees under your hips. Keeping your knee bent, lift your left leg so that your knee is parallel to the floor and the bottom of your foot is parallel to the ceiling. Lower you leg back down and repeat with the right leg.

Bicep curls

Start with the feet hip width apart, and back in a neutral position. With a dumbbell in each hand, keep your elbows in close to your side and raise the dumbbell upwards. Movement should be at the elbow, not the wrist. Lower the dumbbell with a controlled movement, not allowing gravity to take over.

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.


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.

What’s your favorite hot drink to get at Starbucks? Do you enjoy Danish butter cookies at Christmas time too?

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

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Tuesday Happenings + HIIT Workout