Metabolic HIIT Workout

HIIT-workoutIf there is something we love here at Fit Bottomed Girls it’s a quick HIIT (High Intensity Interval Training) workout that will get your heart rate up, work all of your major muscle groups and torch calories in a short amount of time. Talk about a win-win, people!

And this HIIT workout is designed to teach your metabolism to work for you by combing high-energy moves with quick intervals of rest. All you need to make this magic happen is a mat, a set of dumbbells (medium weight) and a kettlebell. Let’s do this thing!

Metabolic HIIT Workout

For each exercise, aim for five to 10 rounds with 20 seconds of effort, followed by 20 seconds of rest. If you do 10 rounds of each move, this workout will take just over an hour. Do five rounds of each and your HIIT workout is just over 30 minutes. Now get ready for some serious metabolic training!

Click to print!
Click to print!
  • Russian Kettlebell Swings (Check out this clip describing proper form from CrossFit’s Jeff Martone)
  • Squat Jumps (Or regular squats for beginners)
  • Mountain Climbers
  • Jog in Place with High Knees
  • Skater Jumps Over Your Mat: (Check out these variations from elite trainer BJ Gaddour)
  • Regular Squats with Kettlebell at the Chest (Or use dumbbells and cross your arms across your chest)
  • Jog in Place with Butt Kicks (Work those quads a bit more)
  • Lunge Forward with Alternating Feet While Doing Bicep Curls
  • Jumping Jacks

What are YOUR favorite HIIT workout moves? I love me some skater jumps! —Margo


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  1. Really nice article. Now women are become very conscious about their fitness. So keep it up and thanks for sharing. Now a days i am so much busy so i have no enough time to go gym, so i need exercise tools at home. Then after a long searching then i found a great exercise tools, It cheap and easy to install at door (Iron Gym Total Upper Body Workout Bar)

  2. I had a question. Is HIIT intended for anyone? Or those who are closer to their goal weight? I’m a plus size girl. And was wondering if doing these types of workouts everyday might help with my weight loss efforts

  3. Hi Cristina,

    Good question! As long as you don’t have any restrictions on movement and an okay from your doctor, yep, you should be good. Modify all the moves as necessary and now that it’s more about your intensity (how hard you’re working — heart rate) than what weight you’re lifting or what version of a move you’re doing. Make sense? 🙂

    —FBG Jenn