Full Body HIIT Routine: A Fitness Post


Liz Navarre is one of my favorite instructors at our gym.  She teaches step and cardio blast at Christus Schumpert Wellness Center and at the YMCA.  She has been married to Jared for 6 years, and they have a beautiful baby boy, Lawson, who is almost 1!  She was previously a high school teacher.  She would teach classes after school part-time, and finally, she retired from teaching, and began instructing classes full-time.

She always gives Rourke and I a run for our money as far as class goes.  We feel like we always get a thorough workout going to her classes.  So, I asked her if she would help with this post.


She said we could get a great, quick, total body workout with this routine.   It would take around 20 minutes, and the only equipment needed are heavy weights.  She and I are using two 12-pound weights for this workout.

This workout is basically a round of cardio and then a round of weights.  Liz explained that this was called “Metabolic Training.”  When you just do cardio, you stop burning the calories when your workout is over.  But, when you get the heart rate up and then do weights, this extends the calorie-burning long after the workout. (Also known as HIIT.  Click here for more info.)

For each exercise, you will do 12 reps.  You will want to go as fast as you can to more calories.  Depending on how hard you push, you can burn between 300-500 calories in just twenty minutes! You will want to do four rounds of this routine. Each cardio exercise is complemented by the weight exercise that follows.

  1. Jump Squat-Squat down and then jump up as high as you can.fullsizeoutput_12ea.jpegfullsizeoutput_12e7.jpegfullsizeoutput_12edfullsizeoutput_12f0
  2. Squat press-Do a deep squat with a press to the top.fullsizeoutput_12f3.jpegfullsizeoutput_12f6.jpeg
  3. Pull-pound-lunge with jump-You lunge, bending arms down and pounding fists on either side of leg and jump up with arms in the air.  Do 12 reps on one leg and then 12 on the other.fullsizeoutput_12fa.jpegfullsizeoutput_12fd.jpegfullsizeoutput_1300.jpegfullsizeoutput_1303.jpeg
  4. Static Lunge with Ham Curlsfullsizeoutput_1306.jpegfullsizeoutput_130b.jpegfullsizeoutput_130e.jpegfullsizeoutput_1311.jpeg
  5. Plyometric Jacksfullsizeoutput_1319.jpegfullsizeoutput_1316fullsizeoutput_131f.jpeg
  6. Plie’ With Rowfullsizeoutput_1325.jpegfullsizeoutput_1328.jpeg
  7. Toe Taps-Tap your weight and do jumping jack arms.fullsizeoutput_132efullsizeoutput_132ffullsizeoutput_1330.jpegfullsizeoutput_135d

8. Calf Raise with Tri-cep Dipsfullsizeoutput_1364.jpegfullsizeoutput_1367.jpeg

Remember to do this routine three more times to complete the workout!

Q & A with Liz:

How did you lose your baby weight?

I use and sell Advocare products to supplement my diet.  I am also still nursing and am hoping to continue to the 1 year mark.  

Are you planning to have more children?

I am ready to start when I stop nursing.  I’m ready!

What kind of diet do you subscribe to?

I stick to all whole grains and lean proteins, like lean chicken, steak, and ground beef.  I stay away from starchy vegetables, but enjoy green beans and sweet peas.  LOVE asparagus/HATE broccoli!

What is your favorite workout playlist?

ALWAYS Beyonce’! Any hip-hop music.

I use club32mix.com and instructormusic.com for class playlists.  It is pricey, but plays tracks the same beats/minute in 4 eight-counts.  It helps when choreographing.

Thanks Liz!  Great workout as always!




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