Booty Blaster HIIT Workout

Workout equipment:

Workout type: 12 minute

Timer setting: 18 x :10 x :30

1. Step ups
2. Sandbag squats
3. Jump lunges
4. Pistols
5. Pike jumps
6. Elevated knee touches


Leave your reps in the comments below.

My reps for today’s workout:

Step ups (35 lb sandbag): 11, 11, 12
Sandbag squats (50 lb sandbag): 12, 12, 13
Jump lunges: 24, 23, 23
Pistols (using band): 12, 12, 11
Pike jumps: 43, 40, 42
Elevated knee touches: 31, 32, 31

Did you do this workout?

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8 thoughts on “Booty Blaster HIIT Workout”

  1. Average ea round; step ups w 40lbx 12, squats w/ 50lb x12, jump lunges 26, pistols (modified) x12, pike jumps x40, alt knee touches x27, Definitely kicked my a$$ and booty!

    • Well, it depends on how hard you work (and how much you weigh) – you may burn anywhere from 150 to 300 calories during the actual workout, BUT since HIIT boosts your metabolism (aka calories burned) for up to 24-48 hours after your workout, you’ll actually be burning a lot more than that.


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