Total Body No Excuses HIIT Workout 6

HIIT 5 + HIIT 6 = A Workout Plan

Total Body HIIT Workout 6 #HIIT #workout #move #fitnesshealthhappiness @jillconyers #download

On Monday we chatted about if an [effective] workout is only 30 minutes there’s no excuse to not workout.


Telling myself it’s only 30 minutes is all it takes to crush six days a week of workouts, and to reap the benefits of HIIT, torching calories, sculpting muscle and feeling amazing!

Does that sound familiar?

Total Body HIIT Workout 5 #HIIT #workout #move #fitnesshealthhappiness @jillconyers #download

I created and shared the Total Body NO EXCUSES HIIT Workout 5.

Are you still with me?

Then, we talked about what a week of workouts might look like:

MondayTotal Body HIIT Workout
TuesdayTotal Body HIIT Workout 2
Wednesday: Cardio HIIT
ThursdayTotal Body HIIT Workout , Hot Yoga
FridayTotal Body HIIT Workout 2
Saturday: Hot Yoga, Cardio HIIT
Sunday: Rest

Now, I’ve created the Total Body No Excuses HIIT Workout 6

Total Body HIIT Workout 6 #HIIT #workout #move #fitnesshealthhappiness @jillconyers #download


The plan:

Total Body HIIT Workout 5 & 6 #HIIT #workout #move #fitnesshealthhappiness @jillconyers #download

Combine HIIT 5 and HIIT 6 and I’m setting you up for an energizing, fat blasting, metabolism boosting week of workouts!

All you have to do is add your cardio of choice 2 days/week. Bam!

I’ve been using 2 week cycles rotating 2 HIIT workouts with 2 days of cardio. My workout schedule will look like this for the next 2 weeks:

Monday: Total Body HIIT Workout 5
Tuesday: Total Body HIIT Workout 6
Wednesday: Cardio
Thursday: Total Body HIIT Workout 5, Hot Yoga (optional)
Friday: Total Body HIIT Workout 6
Saturday: Hot Yoga, Cardio
Sunday: Rest

I can almost guarantee, you will feel AMAZING!

The Details

Equipment needed:
chair or step
mat (optional)


  • Don’t skip the warm-up or cool-down.
  • Use proper body alignment and good form.
  • Weights and intensity should be based on your fitness level.
  • Modify as needed to meet your fitness level by increasing/decreasing weights or reps.
  • Gradually increase intensity and/or repetitions based on your progress.

Challenge Yourself #fitnesshealthhappiness #quote #motivation #move #fitness @jillconyers

It’s important to remember, as with any type of exercise, HIIT isn’t for everyone. It’s an incredibly effective method for improving fitness in a short time, but it’s also extremely taxing on the body. HIIT duration, intensity and rest periods should be based on your individual fitness level.

See your physician before beginning any exercise program. This web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk.

How do you set yourself up for workout success?

be the best version of YOU

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  1. PINNED! These are great workouts my friend! Can’t wait to do them.

    1. Thanks for sharing the fitness love! I’d love to know what you think of the workouts after you’ve done them 🙂

  2. Oh this looks awesome! I’ve been so absent from my blog-browsing I’ve missed all the other ones. Definitely need to check these out!

  3. my mouse just got pin happy with this post! oh my, thank you! what a great round up friend. loving all the graphics too! well done

  4. Jill your HIIT workout looks soo intense! Pinning this so I can come back to it for one of my workouts this coming week 🙂

    1. Hi Amanda. Enjoy the workout! I would love to know what you think. If some of the exercises are too intense modify it. Same benefits no injuries 🙂

  5. I love this workout, Jill. Push ups to side planks area super good exercise, and difficult for me to do! Thanks.

    1. Push ups to side planks are one of my favorites. I can literally feel it working. Love that 🙂

      Have a wonderful weekend Hollie!

  6. I find that if I wear at least part of my workout clothes to work and have my gym bag in the car my success rate for working out goes way up- stopping at home is too dangerous. (the couch just calls my name!)

    1. Haha! once you sit on the couch after work odds go down that the workout will get done. It just sucks you in.

      As soon as I get home it’s down to the basement. Success.

      Have a wonderful weekend Kristen!

  7. Artney @ My Pretty Brown says:

    I was just looking on Pinterest for some HIIT Total Body workouts! Thank you for sharing!

  8. The workouts posted are great! Just talked about HIIT last week on my blog and these are a great compliment to that. -Nic

  9. I’m easing into strength training again starting next week and I can’t WAIT to try your HIIT workouts, Jill! You are rocking this personal trainer business!

    1. Thank you so much Amy. I’d love to know what you think after you try the workouts. #crushit

      Have a wonderful weekend!

  10. You are crushing it with these workouts! I thought of you the other night at my fit camp class- we did a very similar workout! Happy Friday!

    1. Thank you Janelle! HIIT will definitely give you a boost. Remember it’s ONLY 30 minutes 🙂

  11. Great workout! I got tired just reading them 🙂 I will have to try them out!

    1. Thank you Christine! I hope you will let me know what you think if you try them 🙂 Enjoy!

    1. Hi Cassi. I need to start including photos of the exercises. Soon. Very soon!

      Scissor abs can be done vertically or horizontally.

      Start by lying on the floor, face-up, with your legs fully extended and your hands under your buttocks for additional support. Raise both feet six inches form the floor, knees slightly bent to achieve the starting position for the exercise. Raise your right leg about 18 inches from the floor while keeping your left leg at the six-inch height. Slowly lower your right leg to the starting position while simultaneously raising your left leg to the 18-inch position.

      The starting position for horizontal scissors is the same as the starting position for vertical scissors. However, once your feet are six inches from the ground, rather than moving your legs in a vertical direction, separate your feet and move your legs in a horizontal or outward direction, apart from each other. Briefly hold your legs in the separated position before bringing them back to the starting position. Once together, you can actually cross your feet over each other, alternating which foot is on top with each successive repetition.

      Hope that helps! Enjoy 🙂

  12. I love all your HIIT workouts! Fits perfectly with my annoyed post, the “no excuses” for exercise, the no “I have no time” post that I wrote on Wednesday!

  13. Awesome HIIT workout-I love fast workouts like that for at-home!

    1. Short and effective is what I”m shooting for! So far so good with HIIT. Thanks Lauren 🙂

  14. I have to try these! I love any/all HIIT workouts, and these all look awesome!

  15. Love these HIIT workouts! Staying motivated for me is setting a schedule that seems intention, getting into a rhythm and having really great work out buddies and music =)

  16. I can’t wait to incorporate more HIIT workouts into my routine soon!! I have missed them!

    1. I hope you will let me know what you think if you try my workouts 🙂 Have a wonderful weekend Annmarie. xoxo

  17. HIIT is so much better than traditional cardio. I am pinning these workouts for when I am well enough to give them a try.
    Thanks for sharing them and for the great link party as well, Jill.

    1. Thanks Marcia. Our bodies get so comfortable with what we do often. The progress will be greater when we’re challenged and overcome! Have a wonderful weekend! xoxo

    1. It’s so true Kathryn. Our bodies get so comfortable with what we do often. The progress will be greater when we’re challenged and overcome! Have a wonderful weekend. xoxo

    1. Thanks Megan. I print the full size download and hang it in my workout room so it’s easily visible. Enjoy!

    1. Thank you Julie 🙂 That reminds me. I’ve been meaning to email you. I’ll do it now 🙂

  18. I’m such a planner. I have to plan my workouts of else they either a) don’t get done or b) they aren’t given full effort as I’m not prepared. I have to sit down at the beginning of the week to make sure I set myself up for success! Plan out times and days and workouts!

  19. I do love HIIT workouts. I just need my foot to get better before I get back to higher impact!

    1. Feel better soon so you can HIIT it! I couldn’t resist the pun 🙂

      Have an awesome weekend!

  20. You probably do feel great sticking to this plan! I’m only getting in one or two days of HIIT a week, but hey, every little bit counts! Enjoy your weekend!

    1. Yes, every little bit counts! It really is amazing how good you feel when you move. I think if people new to exercising would stick with it long enough to experience THAT feeling then it would become a lifelong change. Sorry for the tangent 🙂

      Have an awesome weekend Michelle. xoxo

    I really should do more HIIT, but for some reason, I would rather run 8 miles, lol!

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