Today I’m sharing a HIIT workout that you can do at the gym or at home with a few pieces of equipment.

Calgary is still in the midst of a deep freeze, though it’s supposed to finally warm up a bit over the weekend and get balmy at -3 C (or 26 F) on Monday. I seriously can’t wait for it to warm up. Doing anything outside is pretty miserable right now. My eyes started watering walking from my car into the gym yesterday before it was so cold.

Before I get into the HIIT workout, I thought I’d share my workout from yesterday. Be sure to follow along on Instagram for all of my workouts.

I spent 30 minutes on the elliptical doing steady state cardio. I got in 3.75 miles which I was happy about – I had a good pace going. Afterwards I spent 20 minutes on the track walking, mostly to get some steps in.

And now onto the HIIT workout!

You’ll alternate 30 seconds of work and 30 seconds of rest for this workout. You’ll perform the first exercise on the list, rest, and then move onto the next one, repeating that all the way down. Once you’ve completed the step ups, rest for as long as you need to catch your breath and then start again from the top with the burpees. Complete it 4 times through for a full workout.

If you don’t have access to a gym then you can do this workout at home with a few pieces of equipment, including dumbbells (affiliate link), some space for the side shuffles, and something sturdy to step up onto for the step ups like a bench. If you’re not feeling the HIIT workout today, be sure to check out the other workouts I have posted on my workouts page.

When you’re deciding on what weight to use, go with something that’s heavy enough to challenge you but allows you to perform every single rep – including the last one of the last set – with good form. Below the graphic I’ve listed descriptions of the exercises just in case you need a reminder.


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. 

Curtsy lunge

Similar to alternating lunges, instead of stepping straight back with your left leg, you place your left foot behind you and to the right, so that it crosses behind you and return to standing. Repeat with your right foot stepping back and to the left. 

Hammer curls

Similar to regular biceps curls, hammer curls differ only in hand position. Stand with your feet hip width apart with dumbbells in your hands. Position your hands at your sides so that your palms are facing your legs. Keeping your hands in this position the entire time, bend at the elbow and bring the dumbbells up as far as possible. Lower yours hands back down to the starting position. Make sure you keep your spine in a neutral position the entire time. 

Side shuffles

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.

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. 

Bodyweight squats

With feet hip width apart and hands in front of you to help with balance, use the glutes to lower your hips back and down while bending at the knees. Once you’ve reached the lowest position you can without leaning forward too much or letting the knees collapse in, return to a standing position, using your glutes to propel yourself.

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.


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.

Tricep extensions

Laying on your back on a bench with a dumbbell in each hand, move your arms so that they are straight up above your shoulders. Bending at the elbow, bring the dumbbells towards each side of your head and then return to the starting position.

Step ups

Find something that when you put your foot on it, your knee is at a 90 degree angle. This could be a chair or bench. Step up with your left foot, and pushing off that heel step your right foot off the floor and onto the bench. Immediately step back down with your left foot, followed by your right foot.

What’s your favorite exercise to include in a HIIT workout?

This post contains affiliate links. Thank you for supporting my blog – I appreciate it!

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

HIIT Workout
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