HIIT Hop 20 Workout

Thanks so much for the feedback regarding my posts! I always try to keep a nice variety of topics going on over here. I know I haven’t been posting as often as I used to, but honestly, I think it keeps my blog more interesting, and keeps me enjoying writing it.

Today I will share some of what I do best….fitness.

Here’s a new workout for you guys to try! This is a HIIT workout, although my video tutorials are more like “how to” as opposed to me performing them in the style I want you to do for this routine:

All you need is a jump rope (or a magic pretend jump rope), two hand towels, and your sexy booty (hardwood floors help too). For the bonus move you just need a foam roller or another person to hold your feet (harder) or some weights or a sofa to secure you in place.

This workout is sure to get your heart rate up! I guarantee you will be much more hip after performing it…


Be sure to prepare your body for physical activity for 10 minutes with dynamic warm-ups. Always cool down and stretch prior to activity for 10 minutes.Check with your healthcare provider to ensure any new workout programs you want to try is right for you!

HIIT Hop 20 Workout

Part One (4 minutes)

8 rounds of 20 second intervals with 10 seconds rest

Jumping Jacks

Squat Thrust

Part Two (15 minutes)

Set your interval timer for 15 rounds of 50 second intervals with 10 seconds rest and perform the following:

Inchworm Hops

my hamstrings are particularly tight here. If you can keep your legs straight, please do so!


Straddle Jump Rope:

don’t mind my mess-up here


Sliding Walkover w/ Triceps Push-Up

perform this as quickly as you can, while maintaining proper form


Gliding Mountain Climbers w/ towel:


Froggy Jumps:

I couldn’t see where the screen was, I did 3 takes on this so sorry you lose me a little as I hop!

When you are through…try out one of my FAVORITE FAVORITE FAVORITE Moves! You can see how many times you can do it in 1 minute, or just how many times you can do it.

Not to brag, but I could roll and squat like this all day Winking smile

The Foam Roller Roll-Up:


I hope you enjoy it! Please let me know if you try!

Question for you:

What’s your favorite workout move this week?

What’s for dinner?

We still don’t know what we’re doing tonight…

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  • Reply Yaara Leve

    This looks great Lori–thanks! I can’t wait to try it.

    May 17, 2012 at 5:25 pm
    • Reply laury

      Let me know how you like it, Yaara!!!

      May 18, 2012 at 2:44 pm
  • Reply Lisa

    This looks great! I am going to save it for Sunday because I’m way too sore to do it before that…. my fave move this week was boxing. It was hard, and I’m hoping my arms are sore tomorrow (to match my legs)….right now I just feel the fatigue.

    For dinner I ate an avocado and some kale chips. I was too tired to make anything and Joe is out of town!

    May 17, 2012 at 7:11 pm
    • Reply laury

      That trainer is really giving it to yah, huh!?? Hoping your arms are sore to match your legs? You crack me up!!

      Have a great weekend!

      May 18, 2012 at 2:45 pm
  • Reply Lisa

    Oh goodness! Another great workout Laury! Love it, I’m sure I’ll be doing this sometime this weekend! I seriously can’t get enough of HIIT and tabata workouts, and am so happy you like them too 🙂 My favourite workout move this week are manmakers, they kill me everytime!

    May 18, 2012 at 12:06 am
    • Reply laury

      Thank you, Lisa!! I think you will really enjoy this one! I love all the moves, and it really gets your pumped!!!

      Manmakers are killer!!!!

      May 18, 2012 at 2:46 pm
  • Reply Lisa@Healthydiaries

    “All you need is a jump rope (or a magic pretend jump rope), two hand towels, and your sexy booty.”
    haha I love your personality Laury!
    Can you Michael and Ella move to Chicago so I can workout with you? 🙂

    I love the Straddle Jump Rope! I need to add a jump rope to my workout collection at home because i’ve been working out more and more at home.

    Not sure what’s for dinner. I have some leftover grilled chicken and veggies so I might just go with that and make Rinaldo some pasta!
    Have a great weekend!

    May 18, 2012 at 12:45 pm
    • Reply laury

      Haha…love YOU!

      Don’t tempt me. Michael and I LOVE Chi town! We took a vacation there a few years ago and it was one of our favorite trips!!

      May 18, 2012 at 2:47 pm
  • Reply Stephy

    These exercises are so effective! I can’t wait to go outside in the sun and try them out! Thank you for this post 🙂 I am on a hiatus for a few months from teaching fitness classes/personal training and I am nervous I have lost my touch. I will definitely be trying some of these exercises in my circuit classes, as well as using your blog as a reference/resource.

    May 19, 2012 at 9:24 am
    • Reply laury

      Thanks, Stephy! I hope you like them!!!

      And I am sure you will do great! Once you brush up on fundamentals it’s like riding a bike…right?

      May 20, 2012 at 10:13 pm
  • Reply Kristen @ Swanky Dietitian

    Wow, this looks kick butt!
    I have been trying to incorporate more HIIT workouts and this would be great. Thanks!

    May 21, 2012 at 5:57 pm
  • Reply Lauren @ Fun, Fit and Fabulous!

    I can’t wait to try out that workout!!

    May 21, 2012 at 9:29 pm
    • Reply laury

      I hope you love it!

      May 22, 2012 at 11:10 pm
  • Reply The Delicate Place

    i haven’t ‘worked out’ formally in 11 days. perhaps this is what i need to ease back into it. i just want something short and sweet. i walked 50+ miles while we were away so i definitely do not want to run/walk or cardio…when do i ever want to cardio lol?

    dinner? i don’t even know what day it is lol. i woke up at 6am today. hey jet lag! and now i am having a chocolate hemp shake to give me some zip for the day! so thankful i had off work today!

    May 28, 2012 at 10:07 am
    • Reply laury

      Welcome back, friend!! I can not wait to hear all about Paris!

      May 28, 2012 at 11:32 pm

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