Monday Moves – My Favorite Hiit Workout + Weekly Workout Schedule

This was a doozy friends, whew! But honestly I felt great after three rounds. I wrote a version of this HIIT workout but it just didn’t flow, with a few tweaks, here she is! I really love this one! 🤗 I found a 45 sec work; 15 sec rest HIIT timer on YouTube. HIIT Timer 45 sec work; 15 sec rest

If this is too much try this timer HIIT Timer 30 sec work; 30 sec rest for starters.

  1. Butt kicks – Kick your heels to your butt.
  2. Side lunges – A lateral side step with lunge, alternate each leg. Side Lunge Example
  3. Jump rope – Pretend you have an invisible jump rope.
  4. Inch Worms to Push-Ups – Inch worms are so helpful in stretching out those hamstrings. Inch Worm to Push-Up example
  5. Reverse Lunges- Alternating legs, step back and lunge. Alternating Reverse Lunge example
  6. Burpees – Good ole’ burpees, blah… Go a little easy and just stand after burpee (no jump). Beginner Burpee
  7. Forearm Planks – Hold a plank on your forearms, feel free to “seesaw” or rock on your toes to keep it fun! Keep your core tight, butt down and forearms right under shoulders. Forearm Plank “Seesaw”

Rock out to your favorite playlist and have fun! Get your sweat on and rock it!

Here’s a little strength workout! Try this on Tuesday and Thursday, HIIT workout on Monday, Wednesday and Friday!

10 reps each arm exercise – 3 rounds

You will need light to medium dumbbells. For beginners, 3 to 5 pounds. Intermediate to advanced, 8 to 15 pound dumbbells.


  1. Shoulder Press – You may stand or sit while performing this exercise. Hold a dumbbell in each hand. Bend your elbows and raise your upper arm to shoulder height. Gently press weight up to the ceiling and back down. Adjust weight if needed.
  2. Hammer Curl– This exercise is my favorite to work the biceps. Hold weights perpendicular to the ground and raise just a hair shy of touching your shoulder.
  3. Lateral Raise– Lighten up the weight with this exercise and have a slight bend in the arms. Dumbbell in each hand and raise both arms out the side, holding them parallel to the ground. Do lift weights above the shoulder.


  1. Full Sit-Ups – Begin on your back, with little or no momentum, slowly sit up.
  2. Forearm Plank- Just like we did from HIIT workout
  3. Leg Lifts- Begin on your back and lift legs to the ceiling. Leg Lift example
  4. Side Plank – Lie on your side with your bottom elbow on the ground underneath your shoulder. Hold for 30 seconds and alternate exercise on the other side of the body. Side Plank example

Have a wonderful week! 🤗💙