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Jumping July HIIT Workout + Playlist

I have taught a few group exercise classes at the Y this month, including a HIIT class last Sunday that was a total sweat fest. I knew as soon as class was over that I had to share the HIIT workout with you guys.

Jumping July HIIT Workout on Peanut Butter Runner

The workout features three blocks of four, 45-second intervals that have tons of jumping movements like jump rope, speed skaters and burpees. I was sore for two days in my butt and outer hips from the speed skaters! After each block is a tabata blast of two alternating exercises.

Jumping July HIIT Workout

You’ll want to warm up with some light cardio or dynamic stretching for about 5-10 minutes before jumping into the workout. After your warm up, the workout should take you about 35 minutes to complete. Here it is in all its glory!

This 35-minute HIIT workout features blocks of 45 second intervals followed by tabata blasts. Get ready for a ton of jumping and sweating and a total body burn!

You should be familiar with all of the movements in this workout since I’ve featured them in previous workouts. If you need a demo of the speed skaters, check out this video. If you need a demo of the single arm dumbbell swings, check out this video. Note: you will complete each block 2x through before moving onto the tabata blast.

Be sure to modify whenever necessary and remember that proper form is always more important than squeezing out more reps or taking a harder variation. For example, if you do push ups on your toes but can barely bend your elbows each rep, you’d be better off dropping to the knees and getting full range of movement.

July Workout Playlist

If you need a soundtrack for your workout, I put together a fun playlist on Spotify for my classes on Sunday.

As always, let me know if you have any questions about the workout and I’d love to hear your feedback. Report back on this post with a comment, send me a Snap (username: jendecurtins), tag me on Instagram or post on my Facebook page! 🙂


{ 16 comments… add one }
  • Colby Triolo July 20, 2016, 11:23 am

    I always love seeing other people’s workout playlist, I get so many good ideas for my classes! Can’t wait to use some of these. Also, LOVE the tabata at the end of the workout, such a good finisher!

    • Jen DeCurtins July 28, 2016, 5:15 pm

      Yes, tabata is always a great finisher! Short, intense push to the finish.

  • Sarah July 20, 2016, 11:35 am

    I am all about the HITT workouts right now…will have to try this one out! I started teaching at the YMCA (in Seattle) a few months ago and it has been the best start for my fitness career!!

    • Jen DeCurtins July 28, 2016, 5:14 pm

      That’s so awesome Sarah! How are you liking teaching? Do you have any questions about it? What has your experience been like as a new teacher?

  • Joy July 20, 2016, 11:59 am

    I can’t wait to try this! Thank you for posting it!

  • ACKTIVE LIFE July 20, 2016, 12:21 pm

    No wonder why you were sore for 2 days…That is a heck of a lot of jumping! Great workout..Pinned for later and to try with one of my classes! 🙂

    • Jen DeCurtins July 28, 2016, 5:14 pm

      Haha! It was a good one. Your classes will love. (Well love/hate!)

  • Danielle July 20, 2016, 1:51 pm

    Jumping is always such a killer workout and great way to work up a quick sweat! Thanks for sharing.

  • Annie July 20, 2016, 6:16 pm

    This looks right up my alley! Can’t wait to give it a try!

  • Dani July 20, 2016, 7:00 pm

    OMG my butt! My abs! My arms! That was sneaky tough, but loved it (once it was over).

    • Jen DeCurtins July 28, 2016, 5:13 pm

      Haha! You’re welcome! 🙂

  • Katie July 21, 2016, 7:53 am

    Oof. Just did the workout in a hotel gym, a coworker showed up and I’m a sweaty mess! I even modified the time and did 1 round instead of two 😉

    Question – is there a timer app that you recommend?

    • Jen DeCurtins July 28, 2016, 5:12 pm

      Yay! So happy to hear it was a sweaty one for you! I use an app called HIIT timer and it has several different time interval choices.

  • Christina July 21, 2016, 11:02 am

    I LOVE when you post workouts!! Thank you SO much! Also wondering what timer app you use. I had a tabata one on my old phone but no idea what it was!

    • Jen DeCurtins July 28, 2016, 5:12 pm

      Thank you! I’m glad you enjoy them! I use an app called HIIT timer and it has several different time interval choices.

  • erin July 24, 2016, 11:39 am

    Perfect playlist!!

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