Another Smash HIIT!

I didn’t eat particularly well over the weekend.  And due to a few family and work interruptions, my workouts last week weren’t anything to write home about.  So on Monday, I was angry.  And to paraphrase a famous green dude with big muscles, “you wouldn’t want to see me (workout) when I’m angry.”

I normally do my chest and legs on Monday, but since I hadn’t really done any of my body parts sufficiently well, nor had I gotten much cardio in, I really wasn’t sure what I was going to work on.  As is often the case, though, I decided on my drive over to the gym.

HIIT! High Intensity Interval Training
This is Volume something, Episode something (I’ll eventually start organizing these workouts; I promise.)

Again, with my Android in hand, and the handy free app I downloaded, HIIT (, I was ready to roll.

What followed was 30 Mins. of Hell!  Well, it wasn’t that hard, but I’ll let you be the judge.  I set my app. for 5 rounds with 4 exercises.  The app actually only allows equal work and rest periods and considers each set (work duration) as one round.  So, I actually entered 20 rounds, but I did 4 different exercises, so I consider it 5 rounds of 4.  I hope that makes sense.

I then set the app for 40 seconds “ON” (exercising) followed by 30 seconds “REST”.  I added a five second prep to allow me to get ready to start, then BOOM, I was ready to roll:

5 Rounds x 4 Exercises (20)
40 seconds on, 30 seconds off
Total Time- 23:20 (plus any prep time)

  • Swiss Ball Dumbbell Presses (55, 55, 60, 65, 60) (the weights are only meant to give you an idea of what I used in relation to what I normally do -90s or, occasionally, 100s.  That gives you an idea of the weight you should be using in order to last 40 seconds.)
  • Jump Rope (for every misstep, I added a 2 second count to the back-end, which cut into my 40 seconds of rest.  So my advice: don’t try to be Rocky!)
  • Dumbbell Box Step Ups (35 lbs) (The box I used was about 18 inches high and I alternated legs)
  • Standing Russian Twists (holding 25 lb. plate)

Okay, that really got my heart rate up and my shoulders and legs were BURNING!  But 23 minutes?  Come on.  I couldn’t be done that quick.  Plus, I worked out at lunch (I usually eat lunch at 2, so it was a late lunch) and wasn’t ready to go back to the office yet.  So I went back into the laboratory (that’s what I call it when I concoct crazy workout combinations) and came out with what I’m going to call Top of the Minutes (or TOTeMs for short).  The idea is to perform a certain exercise or group of exercises that should last between 30 seconds (if you go hard) and 45 seconds (if you slug through it).  Then you have the remaining portion of the minute to rest before you start at the beginning (or Top) of the next minute. (Get it?  Fancy, huh?)

So here’s what I did.  I decided to do two different exercises for 3 sets, for a total of 6 minutes (or 5 plus however long the last exercise takes).

  • Dumbbell weighted burpees to a box jump (7 repetitions)– start by standing with dumbbells at your side in front of a box or sturdy bench. (I used 20 lbs.).  Step down to a push up position (with dumbbells in hand) and perform 2 push-ups.  (I did 3 on the first one to get to 15 after 7 reps).  As soon as the last (second or third) push-up is performed, immediately fire both legs up to parallel with your hands.  You should now be in a crouched position with your feet and hands side by side and on the floor.  In one continuous motion, leap up to the box or bench.  Step down and repeat.  (You can step down from the box and out into the push-up position slowly as that is not the important part of the exercise.  Once you’ve started and completed the push-ups, the burpee and jump portion should be done quickly and in one continuous motion.)
  • Medicine Ball Shuffle (5 yds. to, 5 yds. back, 10 times)– holding a medicine ball (I used a 6 lb. ball) chest high, shuffle to your left (or right) for five yards, keeping your stomach tight, butt low, knees bent, and back straight.  Once you’ve reached five yards, reach outside of your left (or right) foot with the ball, touching the ground.  Return shuffle to your right (or left) and repeat.

In total, the workout took about thirty minutes and I was exhausted.  And I still had time to ride the bike, cool down, and stretch.  Not bad.  I think I’ll continue to mix in these HIIT workouts and keep you all posted.  Be sure to send me any tips you guys have, as well.  Enjoy.


About bbluford
I am an executive finance professional with a love for process and application development (MS Access, Excel, Quickbooks), mostly as it relates to Accounting and Business Functions. I also love to write and share ideas with other people in this world. I'm an admitted Gym Rat who works out excessively. The best summation of me is that I love to teach and to learn.

7 Responses to Another Smash HIIT!

  1. Julie Manriquez says:

    I did yoga-fit today….and I’m feeling like I might need a little MORE!! This sounds terrific!

    • bbluford says:

      It is! I’m going to start documenting these. It’s removed the staleness of my workouts. On the days I’m in a rush or am unable to block out my need to still go heavy, it’s the best thing.

  2. kristen g. says:

    Bobby…how do I get rid of flabby stomach!

    • bbluford says:

      If you have a treadmill, try this 4-Exercise Combination:
      1. push-ups (on your knees if you have to)
      2. Jumping Jacks or Running in Place
      3. Body Weight Squats
      4. Light run on treadmill as high a grade as you can stand OR a low grade at a medium speed

      ** If you don’t have a treadmill or access to one, jumping rope or running (high knees) in place is fine.

      Now you know I’m going to chime in about diet. And perhaps Julie can shed more/better light. But I’d start with limiting all of the toxic and figure-sabotaging foods like sugar, high fructose corn syrup, and fat. Then, I’d focus on having your bigger meals earlier in the day (biggest at breakfast, medium lunch, and light dinner if possible). If you’re like me and have a hard time eating a light dinner, offset that by eating light snacks throughout the day, even if it is A LOT of light items. I eat fruits, vegetables, and nuts all day, literally.

      Check in with me in a few weeks and let me know how you’re doing.

  3. Vanessa Cortes says:

    Bobby your a BEAST!!! I gotta workout with you soon!

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