HIIT Barefoot Burn Workout

Aug 17, 2012 by

HIIT, HIIT Workout


Hello My Lovies,

I am back with a 20 minute HIIT full body bodyweight only workout! This week I’ve been quite busy so when I am busy I do only 3 full body workouts a week instead of my split routined 4. I do prefer the split routines better, but it’s also good to switch things up a bit, and that’s why I have variations of routines for you guys to pick from.

For everyone who is following the “Sharper Abs Challenge“, is it getting easier? For me it is getting much much easier, so I have to keep switching plank variations. Also if you really want to kick it up a notch and be daring, you can add a plank after every set of leg lifts, but it’s only for daredevils :), I am not that brave yet, but next week I’m sure I will be.

Before you begin this workout, make sure you do a good warm-up and practice good exercise form in the mirror. Since this is a bodyweight only workout, your form has to be impeccable, if you feel you are losing your form take a few seconds break and then get back into it with good form.



Workout Explanations


All you need in this workout is your Gymboss timer, extremely good form and your self 🙂 ( definitely don’t forget to bring that ).

There are only 3 exercises in this workout, two of them are a combo.

Set your timer for 2 intervals 5 sec ( rest interval ), 45 sec ( max effort ), for the total of 24 rounds. You will go through the sequence of 3 exercises for the total of 8 times. Since there is only 5 sec rest don’t worry about writing your reps, you can count the average number of each.

Make sure you watch the workout recap part of the video, cause I explain to you which muscles you need to be feeling during each exercise.


  • Double Tuck Combo ( stay low the whole time )
  • Oblique & Booty Ripper ( every time your body twists, pause, squeeze your butt on the standing leg and squeeze your obliques )
  • Crabby Dive Bomber Combo


After this routine I did 3 sets of planks, which were quite a breeze since the start of the Abs Challenge, and 10 minutes of light skipping. Then I jumped in the pool to cool off :).

Have Fun Training Lovies!



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