A Fat Burning High Intensity Interval Training Workout Anyone Can Do

A Fat Burning High Intensity Interval Training Workout Anyone Can Do

Here is a fat burning high intensity interval training workout anyone can do. For the last 16 days, since the beginning of January, I’ve been doing this thing called 30 Days of Resolutions on my Facebook page. Every morning I post either a fitness or diet-related resolution that should be done on that day. There is no obligation to carry the resolution over to additional days, but it couldn’t hurt. Today I posted a high intensity interval training (HIIT) workout for people who are time-crunched, don’t know what to do, looking for a challenge, or just discovering how great HIIT is.

Boost Fat Loss
There are a lot of reasons why your body will love HIIT. One of the many reasons I’m a fan of HIIT is because it’s quick and effective way to burn fat. Days and days of slow and steady cardio can burn a person out and stall their efforts to shed pounds. HIIT is a great way to cure workout boredom, boost your mood and build muscle while getting rid of excessive body fat. In fact, this is the same type of training I’m currently doing with a group of six brides-to-be that are a part of Steve Harvey’s Bridal Bootcamp. Since the program started, they’ve lost a total of 51.5 pounds. Not bad!

Here is today’s workout. Give it a try. All you need is a set of dumbbells and a little motivation.

15-Minute Everyday High Intensity Interval Workout

Note: Give 100% of your effort on the non-cardio exercises. They should challenge you just as much as the cardio. This workout is only HIIT if it’s truly high intensity. YOU control the volume.

See descriptions of some exercises below.

Start with a 5 to 10 Minute Warm Up (not included in total time)

2 Minutes of Hard Effort Cardio
1 Minute of Rest
30 Crossover Punches w/Dumbbells
40 Body Weight Squats

2 Minutes of Hard Effort Cardio
1 Minute of Rest
20 Push Ups
40 Alternating Leg Lunges

2 Minutes of Hard Effort Cardio
1 Minute of Rest
20 Shoulder Presses w/ Dumbbells
40 Alternating Leg Step Ups

This workout will take you about 15 minutes. Repeat up to 3 times for rockstar status.

Hard Effort Cardio: Any cardio (running outside, treadmill, elliptical, stairclimber, etc) that will push your heart rate up to uncomfortable levels (you shouldn’t be able to have a conversation).

Crossover Punches: Standing with your feet about hip width apart and a slight bend in your knees, use a 5 to 10 pound dumbbell in each hand to punch across your body. Right hand crosses over to left side and vice versa. When you crossover, keep palms down. Keep your abs in and always draw your hand back to your shoulder.

Step Ups: Just use any step to step up with one leg, down, then repeat on the opposite leg. Make sure the step you use us not over the height of your knee cap. Keep your knees healthy!


Traci is a nationally-recognized health and fitness coach, and the current coach working with Steve Harvey’s Bridal Bootcamp. Traci has also been featured on Dr. OzThe TODAY Show, in SHAPE, SELF and local news programs. Her specialty is weight loss through clean eating and interval-style training. Traci is available for private coaching and corporate consulting. To contact Traci, please email traci@tracidmitchell.com. 

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Filed under: Fitness

Tags: HIIT, intervals

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