Legs, Abs, Arms Total Body HIIT Workout!

Legs, Abs, Arms HIIT Workout

You know how I am, I LOVE those effective, quick INTENSE HIIT workouts! So I have a NEW one for you!

HIIT Workout Targets: Legs/Booty, Abs, Arms. Basically FULL Body!

Key to this Workout is to KEEP MOVING. Keep your intensity High! Set a Timer- your score will be your time.

Routine Structure: 21, 15, 9, 3 (21 reps of each movement, 15 reps of each movement, etc.)

We Hit 3 different Exercises! 

1. Plank Rows

Keep your entire body tight and engaged as you perform! I am using a 10 lbs Dumbbell here, but feel free to use any weight you’d like. Try to challenge yourself. I actually think next time I will go heavier, you don’t want them to be too light. It’s hard, but try not to sway your body back and forth too much. Obviously a little sway is unavoidable but you want to stay as stable as you can, widening your feet helps with this. Each row counts as one rep, 21 total rather than each arm. 

2. Jumping Squats

Boom! These are AWESOME. This exercise acts as your HIGH intensity HIGH Heart rate movement for this routine. Squat positions, feet just outside of hip-width apart. Toes pointed slightly outward, knees aligned. Don’t knees cave inward. Squat down and deep then SPRING upward as high into the air as you can! Really use your legs to force yourself up! Take advantage of your “explosive” abilities here. This is meant to get your heart going.

3. Reverse Crunches

Reverse crunches are so much more effective than regular crunches, I LOVE them! If you want, you can perform wearing ankle weight for extra intensity! Just lay flat on your back and bring your legs straight up and LIFT your bum and hips off the ground as high as you can! Then come back down (with control) and then bring your legs down, but don’t let them touch the ground. You want to keep your feet off the ground and abs engaged the entire exercise! If you need to use your hangs to support you at your sides, thats totally fine! However, do try to really engage your abs! A strong core is so important, learning how to activate the abdominal muscles will help you perform in any exercise or lift and they are key to balance!

Well I hope you guys enjoy the Legs, Abs, Arms HIIT Workout and that it really challenges you! If it doesn’t intensify it to your level. If it is a bit too challenged, modify it to what you can do and make goals to perform as prescribed.

You are AWESOME and capable of anything. Really, you are. Your body and Mind are a Powerful creation, test your physical and mental limits! I love you guys and I am honored to be a part of your healthy and fitness, and OVERALL Self Development Journey.

If you want more Tips, be sure to subscribe to my email list! You can enter your email at the top of the home page! MWA! 🙂


  • Metidith

    Reply Reply July 9, 2016

    I have twin 4yr olds & right now 6mins is all I’ve got so whoohoo to this workout!!!

  • Shelly

    Reply Reply July 25, 2016

    Going on holiday and have two kids who are my world, thank you Jess for giving me a exercise that can be done anywhere in the house and doesn’t leave my two kids by themselves for too long……..stay gorgeous inside and out!! ????????

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