Body Sculpting HIIT: Routines For Fat Loss

Last Updated on April 12, 2022

Body Sculpting Hiit Workout Infographic

It’s time for yet another fat burning, muscle toning and metabolism boosting workout! The Body Sculpting High Intensity Interval Training/HIIT workout will only take you about 15 minutes to complete, but don’t get fooled, this type of workout will get you ripped and shredded if you give it your 100%.

Table of Contents

Timer Settings

You will need to set up your interval timer to 12 sets of 30 seconds (exercise) : 10 seconds (rest) intervals. Once you complete your first round, repeat one more time, taking a short break in between the two rounds. In case you don’t have your own interval timer, you can use this Online Interval Timer.

Body Sculpting HIIT Workout Breakdown

Make sure you warm-up properly before doing this intensive workout (5-10 minutes), once you complete one full round of the following exercises (see order and breakdown below infographic), take a short break (about 1 minute) and repeat one more time! Once your done, cool-down and stretch out those muscles, they will deserve it! You’ll be in fat burning mode for hours after finishing your workout, enjoy it!

Body Sculpting HIIT Workout Infographic

Body Sculpting Hiit Workout Infographic Printable

Body Sculpting HIIT Workout: Exercise Breakdown

Burpee – starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards (neutral neck). Hop forwards, bringing both feet forwards into a squat position, making sure your toes are positions in front of your knees. Quickly jump up, raising both arms up to the air and return to previous squat position then jump back to starting plank position and keep going in this manner until your time is up.
Modified V-Ups – start in upright seated position with hips and knees bent to a 90-degree angle and chest upright, bringing your knees up to the chest. Slowly lower both your legs and chest towards the ground, extending arms out to the side and straightening your legs while keeping your back slightly rounded to protect your lower back. Hold for a count and come back up to starting position.
Surfer Squat Jump – start in a standing position with legs open wider than shoulder width apart. Extend both arms over the legs, parallel to the ground and drop down into a squatting position as if you were balancing on a surf-board. Next, bringing your arms and legs in, jump up and rotate 180-degrees in the air, landing in the same position in the opposite way. Keep jumping from side to side in this manner until your time is up.
Alternating Superman – lie face down to the ground with both arms out in front of you. Raise your right arm and left leg up a few inches from the ground simultaneously, lengthening and strengthening your spine. Hold for a count. Come back down slowly and switch sides. Keep alternating from one side to the other until your time is up.
High Knees – start in a standing position with feet hip width apart. Begin running quickly while lifting your knees up as high as you can. Pumping in the opposite motion with your arms. Keep running as quickly as possible until your time is up.
Standing Leg Abduction (R) – start in a standing position with legs hip width apart, knees slightly bent and arms out to the side to find your balance. Raise your right leg up as high as you can to the side while keeping your foot flexed and body straight. Hold up for a count and slowly lower your leg down to starting position.
Mountain Climbers – starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards. Bend one knee into the chest after the other, quickly alternating from side to side as quickly as possible.
Standing Leg Abduction (L) – repeat Standing Leg Abduction to the right (see instructions above)
Switch Backs – starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards. Hop forward, bringing both feet beneath your armpits and jump back to starting position. Keep hopping back and forth until your time is up.
Russian Twist – sit on the floor with hips and knees bent 90-degrees. Bend your elbows outward and bring your hands together. Keeping your core strong and spine in a neutral position, twist your torso to one side, as far as you can and hold for a count. Reverse the motion in opposite direction. Keep twisting from one side to the other until your time is up.
Alternating Front Kicks – start off in a standing position with feet shoulder width apart. Shift your weight onto your left foot and slightly bend the knee. Draw your right knee up and extend your leg completely out (kick). Bring your leg back down and repeat o the opposite side, keeping your core tight.
Modified Pushup – start off by placing both hands slightly wider than shoulder width apart and bring both knees down to the floor. Hold a straight line from your knees up to your shoulders. Next, bending the elbows, lower your body down until you almost touch the ground with your chest. Hold for a count and push yourself back up to starting position.

MFS Suggests…

Gymboss Interval Timer – NEW DESIGN –

Better Workout. Better Results.

The GYMBOSS is a small, easy to use, repeating interval timer. This multi-use timer has many versatile functions that make it beneficial to virtually any type of exercise program. Start working out like a pro and reaching your goals TODAY!

Get your Gymboss in the color of your choice.

Isabella Walker

Isabella is the founder of My Fit Station. Her mission is to spread a healthy, balanced and FUN approach to mind/body health & fitness, one that encourages growth, empowerment and a lavish dose of self-loving. Find out more about me here.

Total Body Makeover Challenge: Transformation Towards Fitness Goals

10 comments

Cool sculpting March 7, 2014 at 4:43 am

Nice warm-up Tips for Body Sculpting.I like your post.Keep Blogging and Best of Luck.

HIIT Routines July 18, 2013 at 2:56 pm

Loving the HIIT workout ideas – Thanks so much!

Jane Smith July 11, 2013 at 8:05 am

That’s a great info-graphic! I am also a complete HIIT fan. After all what’s better than a short duration workout that losses fat faster than any cardio and also builds muscles. I do my routine using a 7 minute workout app (https://itunes.apple.com/us/app/7-minute-fitness-workout/id661022809) and it works amazing!