JessicaSmithTV: 30 Minute H.I.I.T.

Jessica Smith‘s 30 Minute H.I.I.T. is an excellent workout that I (of course) love, but it’s not really a HIIT workout. It is an interval workout and I loved it, but I didn’t find it HIIT level intense. I have the day off today (4 day weekend) so I got to do a longer morning workout. I used it as a warm up before a total body strength workout and it worked very nicely for that. When not using it as a warm up, I will use heavier weights for some of the exercises (#3 one arm row, and #7 chest press; for those two I’ll use 20# DBs next time I do this workout). Overall, I really enjoyed it. #9 really burned my legs out. One way to increase the intensity is to do the burpee/mountain climbers on the floor rather than the step. Or even on a lower step than 12 inches. And in the future I will do that, too, to increase intensity. However, it is a great little cardio + strength metabolic workout. Oh–and it’s free on YouTube! Another gift from Jessica and Peanut. Peanut only made a brief appearance to lick Jessica’s hand.

30 Minute H.I.I.T is 31 minutes long; 45 second intro, 4:30 minute warm up, 1:30 minute cool down/stretch. Equipment needed: Jessica uses 10 pound dumbbells and square/high step @ 12 inches. The weights listed below are what I used but as noted above, on two of the exercises I will lift heavier in the future.

  1. 8 mountain climbers w/ hands on step then jump feet in and jump; changes to squat thrust w/ hands on step
  2. Stationary lunge w/ press pass (overhead press passing DB to other hand above head) (one 12# DB)
  3. One arm lawn mower row (one 15# DB)
  4. Repeat 2 & 3 on other side of body
  5. Repeat #1
  6. Tricep dips & pulses off step
  7. Chest press (shoulders/head on step and hips raised); add hip raise/lowers (15# DBs)
  8. Sit on step and raise knees to chest then tap toes to ground (a full crunch sitting on step)
  9. One foot on the step, tap the other foot on step then back on floor–fast; changes to knee pulls (you can also add a hop of you want)
  10. Repeat 2-9
  11. Side lunge w/ one arm bicep curl; changes to just lunges (no bicep curl); changes to just bicep curl (no lunge) (one 15# DB)
  12. Overhead tricep extension w/ alternating side leg lifts (one 20# DB)
  13. Repeat #11 on other side of body
  14. Repeat #12

For more info on JessicaSmithTV and other (free) streaming workouts I’ve sampled and reviewed, check out my Streaming page.

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