That HIIT Cray- NEW Fat Burning Workout

That HIIT Cray! If you are unfamiliar with the Jay-Z and Kanye track I’m referring to you probably don’t get my HILARIOUS pun ;). What you can get? That sweaty, red-in-the-face after glow we all love to hate from this awesome HIIT (High Intensity Interval Training) workout. Oh ya, I did it again. Get ready for some crazy calorie-torching & booty burning! This total body workout gets your heart rate high while sculpting your legs, bum, abs, arms, and shoulders. Oh no she didn’t!

This workout is perfect first thing in the morning, on your lunch break, outside on a beautiful summer day, or after work because it’s quick and requires ZERO equipment. Join the #teamnoexcuses here at Life in Spandex. Do this workout anywhere, anytime and increase your metabolism for hours after you’re done.

Complete each exercise back to back as many times through as you can in 7 minutes. Take a 60 second rest and do repeat one to three more times for a total workout time of 15 to 30 minutes.

That HIIT Cray Fat Burning Workout

Check in with me once you’ve completed the workout in the comment box below! Better yet, show me your hard work in a #sweatyselfie on Instagram, Facebook, or Twitter. Make sure to tag @life_in_spandex on Twitter and Instagram and use the hashtag #lifeinspandex so I don’t miss it!

Health and happiness,


Hi and welcome to Life in Spandex! I'm Emily, a personal trainer who believes there should be no secrets standing in your way to getting fit. I am sharing my knowledge here on this blog in order to help you reach your goals. Fitness should be fun, eating healthy should taste good, and feeling your absolute best is the ultimate goal. Let's get fit together!
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  5. Thanks for sharing your tips, I think I just an inch or two, just reading it! LOL 😀

  6. Thanks for sharing..

  7. Thanks for sharing.. 🙂

    1. You’re welcome Anu!

  8. Need some weights for myself. Great infographic!

  9. I bookmarked this and will print out this page. Usual tips. xx

  10. Totally bookmarked this! Great for when I’m traveling! Thanks! and PS… love your top! 🙂

    1. Woohoo! I love HIIT for travel too :). Thank you. It’s fabletics!

  11. Can’t wait to try this workout! I’ve been doing HIIT between resistance days, so this is perfect!

    1. Love alternating them too Christine!

  12. OK you make HIIT seem doable! I’m trying this tonight instead of my run… hopefully I live to tell the tale ! 🙂

    1. Yes!!! How did it go Ahu?

  13. great post. i do something similar but i’m going to try this soon 😀

    1. Thanks Poorva!! Let me know how it compares to your current routine 🙂

  14. We did jump squats in my piloxing class Friday… INTENSE. great combo of workouts. I hear so many great things about HILT for burning calories.

    1. How did they feel on your knees Dia??

  15. I will definitely need this after the twins get here LOL Thanks for all the details and pics!

    1. Woohoo!!! Congrats Kristen 🙂

  16. That pun is amazing?,as is this workout! You look fierce and it looks like it would definitely get me sweaty!

    1. Glad you got it Angie! Hehe thanks girl!

  17. This is amazing! I really need to do this. My biggest problem is having enough time to make it to the gym. This is perfect.

    1. Yay! So glad I can help you Roxy :). Check back in and let me know how it went!

  18. Ok…this was AWESOME. Loved this workout.

    1. Thanks girrrllll!!! 😀

  19. Very informative, thanks for sharing this 🙂

    1. You’re welcome Paige 🙂

  20. This is so great! I just started a new workout program, and this will be a great edition to it. Thanks!

    1. Woohoo! That’s awesome Cassie :). What program?

  21. Loved this workout! I posted my sweaty selfie on IG 😛 lol

    1. Love the selfie!! 😀

  22. Judging from your pictures I think I could accomplish some if not all of this workout. Might not be at the fastest pace but at my age something is better over nothing.

    1. Absolutely!! You can always take the jump out of the squats and use all the modifications mentioned :). Just work your way up little by little.

  23. Jump squats are a favorite of the trainers at my gym. I have to be careful when I do them. Hurt myself before.

    1. How did you hurt yourself? Knees?

  24. Love this and definitely following! I can’t stand burpees….weighted ones… no. lol.

    1. Hahaha isn’t it a love hate relationship though?! ;)!

  25. Love it! What he said!!

  26. I loved this blog!! Very informative and great workout

    1. Thank you so much 🙂

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