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.
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!
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! 🙂
HAPPY SWEATING!
{ }
July 19, 2026
I want to bottle up this summer and make it last forever (well, maybe minus the wildly hot and humid weather that makes running a big thumbs down). I mentioned this in my last post…but I am really enjoying the slower pace and the days that feel like they have more space. While I’m trying [...]
{ }
July 10, 2026
Happy Friday! I hope this post finds you well and enjoying the summer. We are in the dog days of it over here in Charlotte – the heat and humidity is off the charts – but it’s something I’ll embrace because I deeply appreciate the massive slow down that summer has brought. A lot of [...]
{ }
June 21, 2026
I recently traveled to Big Bear Lake, California for the inaugural Big Bear Peaks + Pines three-day stage race hosted by TransRockies Running. This was my third TransRockies event in 12 months (see also Colorado + Moab) and I’m here to tell you that they can do no wrong when it comes to race organization [...]
{ }
May 30, 2026
Happy weekend! Another week in the books! I got three runs in (6.5 miles, 5.5 miles, 5.5 miles) and I have a trail run planned for tomorrow. Total weekly mileage will end up around 30-35 miles depending on if I go for 13 or 17 tomorrow! I’m 16 weeks out from the Golden Ultra so [...]
{ }
May 23, 2026
Happy Memorial Day Weekend. It’s a very rainy one here in Charlotte and while I am a little bummed not to be spending the weekend in Florida with the fam or by the pool at our swim club (just opened for the season!), I’m also welcoming a slower pace and time at home. It’s been [...]
{ }
May 3, 2026
Hi and happy May! As we roll into the first full week of a new month, I have almost a month’s worth of lunch ideas for you. It’s a great mix of sandwiches, bowls, salads and wraps. I hope you enjoy and find some inspiration for your midday meal! Open-faced chickpea salad sandwich on toasted [...]
{ }
April 26, 2026
I ran the Charlotte Racefest Half Marathon on April 18 to pace a longtime client and friend in her first half marathon and had the best day out there! 2026 CHARLOTTE RACEFEST HALF MARATHON This was half marathon number 12 for me and a really fun, enjoyable and rewarding one! I started training my friend [...]
{ }
