L’s Holiday Stress Smashing HIIT WOD!

I decided to suck it up and headed to the gym for a quick lunchtime HIIT workout. It had me sweating after only one round, and so I thought I’d share it with you guys! It’s a great way to smash the holiday stress (besides a nice hot and sweaty yoga sesh, or a glass of vino, or a bubble bath – any of those are acceptable too). Here we go!

What you need: a couple of dumbbells (I used a pair of 12.5’s and one 25 lbs)

  • :30 jumping jacks
  • :30 mountain climbers
  • :30 dumbbell lunges (right side)
  • :30 dumbbell lunges (left side)
  • :30 goblet squats
  • :30 burpees (/jog in place if you’re dying)
  • :30 shoulder presses
  • :30 burpees
  • :15 air jump rope
  • :30 dumbbell side squats (right side)
  • :30 dumbbell side squats (left side)
  • :30 tricep extensions
  • :15 air jump rope
  • :30 reverse flyes
  • 1:00 plank

Repeat three to four times for a full workout! In between each set, I listened to one song of my choice and shadow-boxed the first round (with 5 lb weights in hand, along with some duck and weaves and frog jumps), I did some extra ab stuff (bicycles, V-ups, sit-ups) the second round, and the third round I did some extra upper body (push-ups, ball slams, etc). After the fourth round I laid down on the mat and thanked the lordddd I was still alive (HALLELUJAH! That’s Christmas-y right?) It’s a great way to smush a lot of activity into a relatively short period of time. Each round is 7 1/2 minutes, and is super intense (at least for me, I was dying half-way through). Immediately after finishing, I grabbed a few sips of water and caught my breath before doing my “one song workout” in between each round. Needless to say, I feel SO MUCH BETTER ABOUT LIFE NOW.

photo 1

Real Talk: Okay, so I totally only took this pic because my gym buddy R told me that I look totally JACKED when I do these. Loving ittt!

photo 2

Not sure why it looks like my legs are out of alignment with my hips here, but yours should not be. PLANK IT UP! My fave move EVER. πŸ˜‰

I always have trouble when I’m on my own at the gym, which is why I tend to love going to classes because you never have to think this stuff up for yourself. This time, I just sat down and wrote down some things I liked and wanted to do (goblet squats) and mixed in some things I really despise (burpees) to give myself some “treats” but also something to work for during my workout. It’s always good to mix in things you are not loving because then you can be like “Yo, I hated that but then I totally rocked that sh*t. I am the King/Queen of the Universe right now.” I hope this helps you guys out if you’re feel a little uninspired at the gym. Obviously, feel free to substitute some things that you love/hate to customize your workout. πŸ˜€ πŸ˜€ πŸ˜€

Happy Holiday Stress Smashing/Workout!


PS: Don’t forget to stretch or drink water!! πŸ˜‰ Very important stuff right there.

16 thoughts on “L’s Holiday Stress Smashing HIIT WOD!

  1. I think burpees should be banned. Sounds like a great workout! I love doing those but rarely get the time – ok, let’s be honest – I mean motivation to do them on my lighter workout days. There is something really good about crushing those workouts!!!


    • Hahaha – I am with you , I despise burpees!! They are soooo hard! Obv, they are good for you (physically AND mentally, if you ask me!) so it’s definitely a good feeling to give yourself a little self-inflicted exercise butt-kickin’ and then OWN IT! I totally agree with you, it’s such a great feeling to kill it! πŸ˜€ I def enjoyed it (or at least, the flood of endorphins afterwards). πŸ˜‰


    • Hahahahaha!! Burpees suck! But thank you, it felt great afterwards!! And burping after burpees are like a code orange of trouble for me (usually that only happens after I go out and stay out past my bed time having way too much fun, it’s not a good scene). πŸ˜€


  2. I feel just like you in the gym. Sometimes I go and I’m like, “…okay, so… what do I focus on today? I guess I’ll do lat pulldowns again?” But you’re right about mixing it up — “easy” exercises/exercises I don’t mind doing with exercises I do mind doing.

    Keep it up. You’re an inspiration!


    • Thank you so much, Simone!! It’s nice to have a balance between the “I hate thisssss” and “This is okay” exercises – too much of one or the other is not so great. I’m so glad to hear that you find this post helpful. Thank you for the kind words – we will all continue to motivate each other! πŸ˜€


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