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20 Minute “Give It Your All” HIIT Workout

by Courtney on November 19, 2011

Good morning, friends! Happy weekend!

I spent the first half of my morning baking cupcakes while Jay finished up working on installing our new front door. I can’t wait to show you guys pictures – it really looks awesome!

The rest of our day is looking like it’s going to involve some cleaning, hitting up a craft fair, and dinner with my in-laws followed by birthday cake to celebrate my father-in-law’s birthday. (Hopefully, I don’t overdo it on the cake like I did for his birthday last year – oh good lord was that a good cake).

But anyways, it’s definitely going to be a busy day, so I figured now would be a great time to share my HIIT workout that I did yesterday. You know, just in case anyone is looking for something to spice up their own routine this weekend!

20 Minute HIIT Workout

You may notice that the speeds I used in this routine are pretty speedy; I wanted something that was going to push me juuuuust to that level of uncomfortable, without overdoing it.

The routine is set up in another pyramid format, starting with a quick warm-up, fast interval bursts going from 30-45-60-90 seconds, and then back down the pyramid again, with 1-minute recovery times in between.

By the time I was finished with this workout, there was definitely no way I was doing anymore. It may only be only 20-minutes, but it’ll give ya a run for your money! If anyone decides to give it a try, let me know what you think.

Alrighty folks, time to go get ready for the day. Remember…when working out, always be sure to keep hydrated with refreshing drinks like flavoured coconut water! Catch ya’ll later! Smile

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{ 26 comments… read them below or add one }

1 Claire @ Live and Love to Eat November 19, 2011 at 12:03 pm

Cupcakes and cake and a new front door – sounds like a great start to your weekend! :)
Claire @ Live and Love to Eat recently posted..Friday 5


2 Chelcie of Chelcie's Food Files November 19, 2011 at 12:58 pm

that workout looks like a tough one! HIIT workouts are always the most challenging but they feel so great once completed!
Chelcie of Chelcie’s Food Files recently posted..Blueberry Muffins and a Workout


3 Annette@EnjoyYourHealthyLife November 19, 2011 at 2:20 pm

oh YES! ANd that is why HIIT cardio is the jam! I love hard treadmill workouts like these—looks awesome!

Can’t wait to see the door :)
Annette@EnjoyYourHealthyLife recently posted..Leftovers’ Starring Role


4 Mallory @ It's Only Life November 19, 2011 at 4:48 pm

great workout! i actually did a HIIT one almost exactly like this the other day! it really makes you feel like you wasted NO time getting that heart rate up, huh?! :) love it!
Mallory @ It’s Only Life recently posted..Pyramid Treadmill Workout


5 Ashley @ My Food 'N' Fitness Diaries November 19, 2011 at 7:35 pm

I always love a speedy, get-it-done workout! Looks like a great one! Thanks for sharing. :)
Ashley @ My Food ‘N’ Fitness Diaries recently posted..Guest Post: Paige’s Three Favorite Hamstring Exercises


6 Brittany @ GOtheXtraMile November 19, 2011 at 10:39 pm

I love HIIT workouts! This one looks perfect. I’ll let you know when I try it. I’m sure I’ll be dead by the end haha :D


7 Baking Serendipity November 19, 2011 at 10:51 pm

It sounds crazy, but I love speed workouts on the treadmill more than the road. I love feeling like I can definitively regulate my speed and I feel so much more accomplished afterward. This looks like an awesome workout!
Baking Serendipity recently posted..Caramel Ghiradelli and Blackberry Scones


8 Khushboo November 20, 2011 at 1:41 am

Isn’t it nuts how after just a burst of running at 8.5mph, 6.5 seems like a piece of cake…this looks intense! How far did u cover?
Khushboo recently posted..Life lessons learned from running


9 Courtney November 20, 2011 at 8:26 am

About 2.12 miles – I actually meant to put that on there!


10 Gemma November 20, 2011 at 3:29 pm

Thanks for giving me a challenge for my weekend. I tried this out yesterday (Sunday in NZ) and absolutely loved it! I even added an extra 5 mins upping my speed to 7mph/9mph and getting 5 k’s done in a very speedy 25 mins, sweaty sweaty mess to say the least!


11 Amanda @ Semi-Health Nut November 20, 2011 at 8:33 pm

Holy buckets I think as fast as I go on the treadmill is 7.5. I like interval workouts so I think I may do a similar one tonight…but maybe between 6.0 and 7.5. Thanks for the idea! :-)
Amanda @ Semi-Health Nut recently posted..Turkey Loaf…it’s what’s for dinner


12 Heather November 21, 2011 at 8:09 am

I did this workout on Saturday and let me tell you, it was a sweaty one! I love when bloggers put these amazing workouts makes me have to think less! hahha

I love your blog! I am so jealous you get to host thanksgiving. I think it is really one of the things I look forward to most about getting married (when that time comes).


13 Courtney November 21, 2011 at 9:12 am

Thanks, Heather! So glad you liked the workout. :)


14 Tisha December 2, 2013 at 3:36 am

Nothing, but true, Heather!
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16 Linda Mcmahon December 30, 2011 at 8:07 am

You should try baking Ube cake. It’s really easy and healthy as well for the whole family.
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17 Daria January 3, 2012 at 7:26 am

I am simply pleased I discovered this web page. Maybe you would like to place my banner on site? How can I contact you privately?
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18 Ginag February 20, 2012 at 4:03 am

Nice post. Some parts are hard to understand for me, non-native english though… Do you know any good translate plugin for Wordpress?
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19 Clara March 15, 2012 at 8:31 am

I like your blog’s graphic design – is it custom made, or some public template? Where can I download it from?
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20 Courtney March 15, 2012 at 8:39 am

Thanks! I actually had somebody design it, so it’s not a template that can be downloaded.


21 Amy November 10, 2012 at 1:31 pm

how many calories do you think this burns?? i’m doing it today and i like to put my exercise on my fitness pal. :)


22 Courtney November 11, 2012 at 10:29 am

I’m not quite sure, actually? I’m sorry!


23 Audrey April 12, 2013 at 7:01 pm

I just did this run and it was fantastic! I was googling images of hiit treadmill workouts, and this one caught my eye. Needless to say, 20 minutes was just enough. I’m totally beat. Thanks!


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25 Alyscia June 25, 2014 at 7:28 pm

This is interval training, not high intensity interval training. You should not be able to sprint at maximum ability (high intensity) for almost two minutes!


26 Daniel December 10, 2014 at 6:10 am

Tough workout! HIIT workouts are always the most challenging! But, when you complete the set, wow, that is an amazing feeling!
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