A Great High Intensity Interval Workout

I coach using the 6 F’s. The 6 F’s are Faith, Fitness, Family, Finances, Friends and Fun.  Today I want to talk a little about fitness.

We are in the summer season and a lot of people look for ways to lose a little bit of weight and get in better shape this time of the year.  I think many people spend way too much time at the gym using equipment in a fashion that takes a lot of time to burn calories.

I am a big fan of HIIT workouts or High Intensity Interval Training.  I previously did a book review of One Minute Workout by Martin Gibala, Ph.D. on my Youtube channel. He discusses the benefits of HIIT workouts in the book.

I recommend  you get a physical from you doctor before you start any workout program. I especially recommend this if you have not been exercising.

Here is an example of one of the HIIT workouts I use. In the workout you do the exercise for 20 seconds followed by 10 seconds of rest. After each rotation you take a 1 -2 minute break.


  1. Planks
  2. Jumping Jacks
  3. Push Ups (You can do these on your knees if you want)
  4. Body Squats
  5. Jump Rope (You can pretend to jump rope if you don’t have one)
  6. Dumbbell or Kettlebell swings (You could always use a gallon jug filled with water)
  7. Run in Place or Stationary Bike as fast as you can

Rest for 1 -2 minutes

You perform 7 exercises in each rotation.  When you start out do 2-3 rotations. As you progress work up to 5 or more rotations. You can complete this workout in 10 – 30 minutes depending on how many rotations you do.

Let me know how this workout plan works for you.

Be Great!



We're not around right now. But you can send us an email and we'll get back to you, asap.


©2024 Ascent Performance Group

Log in with your credentials

Forgot your details?