The Missouri Miner

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EST. 1915

HIIT With Lisa

HIIT (High Intensity Interval Training) is an amazing exercise routine to incorporate in your fitness plan for a number of reasons, but the ones I want to highlight today are:

  • It is extremely effective for weight loss

  • Burns fat

  • Build Lean Muscle (which continuously burns fat)

  • HIIT forces your body to use energy stored in your fat opposed to carbs

  • HIIT usually takes about 10-30 minutes depending on intervals and rounds set

  • Can be done anywhere - gym, at home, on a beach

  • Can be done with just your bodyweight, dumbbells, textbooks, or any form of resistance

  • Doesn’t need to be done everyday, but aim to complete three times a week with proper rest in between

HIIT clearly hits a lot of benefits. Set an interval timer and determine the number of rounds you want to complete. Usually people base it on if it is their main workout, a burnout/finisher, or cardio workout. Here are some examples:

  • 10 or 15 seconds on, 10 or 15 seconds rest for 10 rounds

  • 30 or 45 seconds on, 30 or 45 seconds rest for 3-5 rounds

Now that we have a general understanding of what HIIT is and why so many people are gravitating towards this fitness routine, here are three amazing HIIT workouts to try:


  1. Jumping Lunges + Pulse

  2. Quick Feet

  3. Jump Rope

  4. Alternating Crab Toe Touch + Reach Behind

  5. Jump Squats with Hands on Head


  1. Weighted Star Jumping Jacks

  2. Jumping Lunges to Half Burpee

  3. Inch Worm to Mountain Climber

  4. Quick Feet

  5. Jump Rope


  1. Side Twist Crunch

  2. Criss Cross Jumping Jacks

  3. Reverse Lunge to Knee Up + Reverse Lunge to High Kick

  4. Jumping Lunges to Half Burpee

  5. Low Position Boxing Punches + Side Step


HIIT workouts designed by @lisafiittworkouts.

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