HIIT & Arms Fat Burning Circuit

Ok Live Fit Girls!! Here is you very first workout for the #BeachBum Challenge!!

This workout will not only tone those arms, but get your heart pumping like nothing else! And you will also definitely be getting some leg work in there as well! 😉

Remember, you can also modify most of the exercises in this workout, so if you can’t jump — no problem, simply take the jumps out of each exercise. Or you can modify your push ups or plank rows on your knees,

You have eight weeks to get strong and reach those goals — so always keep your eyes on the prize!


Week 1 Prize Pack

♥︎ One of my favorite new reads, Pretty Happy, by Kate Hudson

♥︎ a Live Fit Girl Mason Jar water bottle

♥︎ a Pilates Mini-Ball (SO good for abs and booty!!)

♥︎ a handmade gift from me!


My Equipment:
Yoga Design Lab Combo Mat (in Geo)

Find your PRINTABLE download HERE!

HIIT & Arms Circuit Workout

HIIT & Arms Fat Burning Circuit Workout

    • Burpees – Start by standing with your feet together. Lower into a deep squat position to bring your hands down to the floor. Jump your legs backwards into a full plank position on your hands. Jump your feet back into your low squat position and jump up, reaching your hands overhead. Complete 15 burpees as fast as you can! (Modify by taking the jump out of the exercise and just coming up to standing.)
    • Push Ups – Start in a plank position with your hands placed directly under your shoulders. Keep your abs pulled in tight, and your belly button in towards your spine. As you lower into your push-up, make sure the elbows stay close in by your sides, and point back. Press back up and repeat. (You can do these on your knees to modify, as well.)
    • Jump Squats – Start with your feet a little wider than shoulder-width apart, and your knees and shoulders slightly turned out to the side. Lower that booty down into a squat, keeping your weight in your heels. Use the hamstrings and booty to drive through your heels and jump straight up. Land softly, rolling from the toes down to the heels, and sink down into your squat to repeat. 
    • Plank Rows – Start in a plank position holding the dumbbells with your palms facing in. Your feet can be slightly wider in this plank to help you stay steady. Without wiggling your hips too much, row your RIGHT arm up, leading with the elbow, and pulling the weight up towards your shoulder. Lower back to the floor, into your plank. Repeat on the other side rowing the LEFT arm up. 
    • Jump Lunges – Start in a lunge position with your RIGHT foot forward. Keeping your weight in your front heel, engage the hamstring and booty in the front leg as you straighten the legs and jump vertically in the air. As you are jumping, quickly switch your legs so that you land with your LEFT foot in front. Make sure you land softly, and focus on that booty!
    • Rear Flys – Start in a bent over position, palms facing in, and you back nice and straight. Try to have your back almost parallel to the ground, and keep your abs tight. Bend slightly at your elbows, as if you were hugging a big stability ball, then squeeze your shoulder blades together at the top. Slowly, and with control, lower back down, making sure not to round your back. 

Find your PRINTABLE download HERE!

Lastly, remember to check in with the community and let us know 3 things you love about yourself AND tell us you push test results!


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