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Vitalize Your Body HIIT Workout 9

Total Body HIIT Workout

Is it just me or does the [sporadic] cool mornings and evenings come with a renewed energy and vitality? Do you feel it? It’s in the air.

This week’s workout will bring that feeling of renewed energy and vitality to life!

Vitalize Your Body HIIT Workout

vi·tal·ize – ˈvīdlˌīz/ – give strength and energy to

This workout is broken up into three total body rounds. For each round you’ll complete all of the exercises, performed for 30 seconds each. Rest for 15-30 sections between rounds. Rest 30-60 seconds before moving on to the next round.

Equipment needed:
box or chair (for step ups)
mat (optional)

Vitalize Your Body HIIT Workout 9 jillconyers.com #HIIT #workout #healthy #fitness #fitnesshealthhappiness @jillconyers

DOWNLOAD TO PRINT FULL SIZE – Vitalize Your Body HIIT Workout 9


  • 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.

I am a certified personal trainer, but this workout was not created for your specific fitness level and needs. Make modifications as needed. 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.

For your workout plan, alternate between a combination of 2 (or 3) of the HIIT workouts I’ve created to set yourself up for a fat blasting, metabolism boosting fitness week!

A workout plan for the week might look like this:

MondayEnergize Your Body HIIT Workout 8
Tuesday: Vitalize Your Body HIIT Workout 9
Wednesday: Cardio
Thursday:  Energize Your Body HIIT Workout 8
Friday: Rest
Saturday: Cardio, Yoga
Sunday: Yoga

Grab a pen and your calendar. Plan your workouts for the week. Write it down. Share with others. Set yourself up to feel amazing. Set yourself up for success.

And, don’t forget your favorite high energy playlist.


Today is going to be amazing! jillconyers.com #quote #believe #fitnesshealthhappiness @jillconyers

Do you have your workouts scheduled for this week? Is the schedule written down?

I would love to know if you try the workouts. Like this lovely lady, snap a photo to share on Instagram and tag @jillconyers #fitnesshealthhappiness.

be the best version of YOU


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  1. Sweet workout! HIIT is my favorite. Pinning for later…

  2. Looks like an awesome workout and love your quote and colors! I need to do more sumo squats, anytime I do them my inner thighs are sooo sore.

  3. This looks like a great HIIT workout! Thanks for sharing.

  4. We follow set programming from Crossfit Invictus and I love that it’s set and good to go for the week! It takes the hassle out of having to think about it and it means I do things I normally wouldn’t program!

  5. I actually never write down my workouts, unless I am training for a half marathon…Otherwise I just keep them all in my head and kind of make them up as a go along. If it is a keeper, I write it down when I am done and then share with all of you. It is a win win for everyone…HAHA!

  6. Thanks for these great tips. The remember points really need to be kept in mind.

  7. I think I am going to print out that quote (today is going to be amazing!) and put it next to my bed so I can see it when I wake up!! Love this!!
    Great workout!!

  8. I’ve never been one to write my workouts out. But I used to go to bed the night before with the idea in mind of how many miles I would go out and run in the morning. I always find if it’s in your mind a little bit before, it’s far easier to get it done and not skimp:) So this is a great idea, great workout too looks tough, but great!

  9. I don’t usually write down my workouts (unless you count the schedule at our gym), but I do think it is a good practice for keeping up with current goals and motivation. I think this looks like a killer HIIT workout!

  10. This looks like an awesome workout! I can’t wait to try it out. Today’s workout for me was a clockwork bootcamp workout with 12 stations that I used in the class I was teaching.

  11. I am always a fan of a great HIIT workout! And these moves are tough but definitely doable. Thanks for sharing! I’m saving this one!

  12. I think that this winter I will need to add in some fun cross training like HIIT just to mix it up and give myself a break. This looks like a great workout!

  13. Looks like a great workout!!! I have all my workouts written down write now since I am marathon training!

  14. Great workout, Jill! 🙂 I’m excited about the crisp weather, too. I’m so excited for fall running! I have a couple of barre classes in my schedule for this week, and more planned that aren’t written down. I’ll probably run a few times, too, especially if the temperatures get a little cooler!

  15. Yes my workout routine was set for this week but now that you have given me this awesome workout, I will have some tweaking to do ;).

    I find that if I write it out, I am more likely to get it done!

  16. Yes, the cooler mornings definitely channel some renewed vitality around here. The darkness? Not so much. Looks like another great HIIT workout I need to try. Have a great week, Jill!

  17. Love me some HIIT! But you already know that. I’m going tomorrow to train with Becky. At CrossFit, they call it MetCon. It’s all the same to me.

    Right now, yes, all my workouts are scheduled per my coach. After the marathon, I’ll get a little break.

  18. great stuff! (just found you via Authentic bloggers) 🙂

  19. Did my HIIT Body Circuit workout this morning. Fortunately, I have a great class that I can attend, so I don’t need to keep everything written down.

  20. This looks like a rough one for me as I’m just starting out so I may cut it back just a bit. Though following your guidance it looks like I’ll be up for it in no time!

  21. Your workouts make me even more jealous of the HIIT that I’m missing 😉 I can’t wait to get back to it!

  22. Ugh. I hate everything about that workout … and yet, it’s exactly what I need. Thanks for encouraging me to get to it!

  23. I’m running 5 days this week and going to BodyPump. I had an off week last week, so I’m excited to get back to it this week.

  24. I have my workouts scheduled for this week! I always sit down on Sunday afternoon/ evening to plan out my workouts for the week. I like planning week by week (instead of day of) since I can see how much of each type of exercise I am doing and prevent myself from overworking my body.

  25. Another great workout! I have all my runs written down and the other days I do lifting or bodyweight workouts. I tend to play those by ear, though!

  26. You always have the best workouts! I LOVE HIIT!! So fun 🙂

  27. Love this! Will def pin this and get to it tomorrow! Thanks for sharing Jill.

  28. This is great! I’ve already printed it out and am going to try it out at the gym! Thank you!

  29. I’ve been taking notes from your site over the last couple of weeks and I feel so much better! Thank you for all of the great fitness advice!

  30. it isnt written down and as much as I CLAIM THAT AS MY THING 🙂
    I think one or two days a week in writing might really be good

  31. Ahhh Jill, I have missed your positivity and enthusiasm, and it is good to be back with it. I definitely agree that those cooler mornings feel amazing after the humid sticky ones! Love that quote at the end there, and I am gonna do my best with it 🙂

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