28 Minute Total Body HIIT You Can Do Anywhere

High Intensity Interval Training (HIIT) is especially great for petites from a scientific standpoint. 

Why? 

If you've read The Science of Small, you know that hunger is public enemy #1 for us petites, and performing long bouts of cardio can leave us straight up hangry. 

We know better than to be naive about this one: once we've entered the hangry phase, there's no going back. We all make bad choices when we're hungry, and sadly, human willpower is not enough to overcome hunger. We end up reaching for the fastest and easiest food sitting around, which is usually a simple carba not so healthy way to fuel the body. 

Aside from eating a balanced diet of protein, healthy fats, and complex carbs, how can we keep our hunger in control and stay full and happy all day? One of the best ways is to stop doing those long cardio sessions, and instead, switch it out for an efficient HIIT workout once a week. 

Benefits Of HIIT For Petites

HIIT incorporates multi-joint, compound exercises to help you blast calories in a short period of time. And, unlike cardio, HIIT helps you build overall muscle, using your body as the form of resistance. For petites, building and maintaining muscle is a must to keep our metabolisms up, running, and fast, making HIIT the optimal form of cardio for our body type.

Now, if you love running, I'm not suggesting that you discontinue doing what you love (although, you should supplement your running with strength training!). You should always do what you enjoy when it comes to fitness.

Lastly, you should aim to keep HIIT workouts limited to once or twice a week, with an active rest day following them, and leave the other days for lifting weights. These are high-impact exercises that could become too stressful for the body if over-emphasized.

Format

  • Round 1: 7 minutes, 1 minute rest
  • Round 2: 7 minutes, 1 minute rest
  • Repeat Round 1
  • Repeat Round 2

Won't have wifi wherever you'll be bringing this work out? I got you shawty. Download a PDF copy here.

ROUND 1: As many rounds as possible for 7 minutes

1. Curtsey Lunge to Knee-Ups X8 Each Side

Modification: Perform the curtsey lunge without the knee-up

Modification: Perform the curtsey lunge without the knee-up

2. Inchworm to Plank X10

Modification: Perform the inchworm without the plank hop

Modification: Perform the inchworm without the plank hop

3. Stability Ball Passes X15

Modification: Use a water bottle or text book at home

Modification: Use a water bottle or text book at home

4. Frogger to Squat Jump X15

Modification: Perform the frogger without the squat jump

Modification: Perform the frogger without the squat jump

ROUND 2: As many rounds as possible for 7 total minutes

1. Leg Switches to Single-Leg Hop X8 Each Side

Modification: Perform the switch jump without the single-leg hop

Modification: Perform the switch jump without the single-leg hop

2. Push-Up to Opposite Knee To Elbow X8

Modification: Perform the push-up without the hop

Modification: Perform the push-up without the hop

3. Single-Leg Burpee X6 Each Side

Modification: Perform the single-leg burpee without the vertical jump

Modification: Perform the single-leg burpee without the vertical jump

4. V-Ups X20

Modification: Use a water bottle or textbook at home

Modification: Use a water bottle or textbook at home

When you're done, let me know how it went in the comments below.