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18-Minute HIIT Workout

Quick energizing workout when you’re low on motivation or short on time.

Quick energizing HIIT workout when you're low on motivation or short on time. jillconyers.com

Happy Tuesday friends! Who’s ready to sweat?

I’m a lot excited [and a little nervous] about today’s post. You know, the butterflies in the stomach kind of feeling.

For the first time I’m sharing a workout I created. Sure, it works great in my home gym with just me and the music, but to put it out there for the world to see and possibly even use. That’s a whole different story!

As you may have noticed in my recent workout recaps, for the past few months all I want to do is yoga. So, lack of motivation to do other types of workouts and life being exceptionally busy right now lead me to create this workout.

Surely I can find 18 minutes at least 3/week, right?

Surely I can get motivated and energized with a fun workout, right?

With this workout the answer is yes to both questions. It’s quick for limited time and it’s energizing and fun with the moves and fast pace.

Turn on your favorite playlist. Turn up the volume. Enjoy my favorite QUICK workout.


Quick energizing HIIT workout when you're low on motivation or short on time. jillconyers.com

Equipment needed: timer, hand weights


  • Don’t skip the warm-up or cool-down.
  • Use proper body alignment and good form.
  • Start easy and avoid pain.
  • Gradually increase intensity and/or repetitions.

Next time! Photos to show you each exercise. Who knows? Maybe even a video [one day].

Sharing this workout with the #fitfam makes me realize even more that becoming certified as a personal trainer is EXACTLY what I should be doing.

The journey continues to define my purpose!

Looking for more workouts? Check out the awesome fitness on Pinterest!

Follow Jill Conyers’s board Workouts on Pinterest.

What is your favorite quick workout? What exercise gets you energized?

be the best version of YOU


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  1. This workout is intense. I just finish my first session. My body is crazy sore right now. Can’t wait to try it again in a couple of days.

  2. This is a great workout! I love HIIT workouts fro when I’m shorty on time. Pinning to use again later. 🙂

  3. Some days this would be just what I need. There are just not enough hours in the day so I should try adding in some more HIIT. Thanks for posting this great workout!

  4. This is the perfect hotel room/vacation workout.
    Would you mind explaining the in & out bicep curl? I can’t quite picture that one.

  5. Love HIIT workouts. I do them in the gym with a treadmill and weights. Such a great workout.

  6. Jill I’ve been slacking on my HIIT workouts – this is a great reminder/kick in the pants to get back at it!! Love the combo of moves here – you are so right, who doesn’t have 18 minutes!!

  7. This is terrible, but I rarely do the warm up/cool down–I need to get on that, and hooray for short + intense workouts! :] Thanks for sharing this one! I love that I could get it done in the morning without losing too much sleeping-in time!

  8. Love it! And love that it’s so quick to work out your entire body! I think anyone should be able to carve out 18 minutes of their day to do this workout. Thanks for sharing, Jill! I definitely pinned this one. 🙂

  9. Lori Musselman says:

    Great workout Jill! You covered all major muscle groups and included some heart pumping cardio! I can’t wait to try it TOMORROW!

  10. Great HIIT workout! Thanks for sharing! Perfect for someone who is short on time!

  11. chair step ups scare me…I am so uncoordinated I am afraid i’ll make the chair move and fall…BUT I love a good HIIT workout, anything with jumping around or sprinting gets me pumped and going 🙂

  12. Aw this workout looks awesome! I’ll try it. There are plenty of times I need something short and sweet.

  13. I was wondering why my workouts were getting so many pins….Thank you so much for sharing mine! 🙂 KB Swings definitely get me energized. I love how it gets my heart rate up and I can see my muscles working HARD. It’s rewarding! I hope you’re having a beautiful week.

  14. This looks awesome – I love short workouts like this when I am time-crunched, when I travel or when I combine multiple workouts in one day!!
    Thanks for sharing!

  15. Rocked it! JIll, I loved this post, and i love that you’re stepping outside your comfort zone. This workout is great, and seriously looks like just the right thing to get a great workout, when you don’t even motivation to do it. It looks so fun, and just ticks and clicks away so fast. I am excited to try it. And great job finding something that works for you. Much love during this busy season of your life. : ) XOXO

  16. This looks GREAT! I dunno what it is about wall sits, but I LOVE them and do not do them enough. Will definitely have to try this out. Thanks Jill!

  17. Now that is a quick and effective sweat session! This would be perfect for traveling or maybe at the park while I’m “watching” the boys 🙂 Good stuff Jill!

  18. Ah! The workout looks really good! I just love that the intervals are short and you are constantly changing things up. Ending with burpees! 🙂

  19. Nice workout and a great way to get your heart pumping on a busy day! I love workouts that involve little to no equipment because you can bust out a set while cooking on supper, doing laundry or in the backyard playing with the kids! I keep a set of dumbbells near the back door just in case I need to fit a quick workout in that day!

  20. Love HIIT workouts and this looks awesome…and super sweaty! 😉

  21. This is a great workout! I am going to Pin in it so I can try it in the future. Thanks for posting!!!

  22. OMG I just read about a HIIT workout and was totally curious about this type and here you go and share one with us! Love the idea of 18 minute quickie!! I have been sort of one-tracked lately with running and when I work out it’s usually at a gym group class but I can’t always make those classes -so thanks Jill!

  23. This workout looks great! I love quick HIIT workouts that switch up the moves constantly. Keeps the mind entertained and the body surprised!

  24. I love HIIT workouts! It’s such a great way to get your workout in when you’re short on time. It’s a great way to rev up your metabolism as well.

  25. Looks good. Unfortunately no jumping in my apartment but I can modify that part! I like short too!

  26. OOoo, Jill, this one looks great! I love quick, yet effective workouts! I’ve been teaching so much that I’ve missed lifting. I started back up this week and I am feeling so so energized. Sometimes a switch in routine is all you need!

  27. i’m so loving these tuesday posts! and this workout! yes, i’m on it! thank you friends. Short and SWEET… well not sweet but sweet once done. haha

  28. If I had just 20 minutes? I would probably just end up sitting on my biscuit. But I guess that isn’t very helpful hahaha

  29. Awesome! Definitely going to give this one a try! You know I love my quick but sweaty workout sessions! 🙂

  30. I love this Jill! I’m looking for more quick blast style workouts. I’m in the new 5am workout club and need a super charged workout to break open my day! I pinned this one for later!

  31. you are right- surely I can find 18 minutes but why am I so bad at it! First Rock the core and now this assignment, someone is telling me something! This is just the kind of workout I need to add to my world! Great job!


    doing and THEN sharing :0)

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