Move It Monday: 20 Minute Pyramid HIIT

by tinareale on September 2, 2013

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Happy Labor Day to all of those who have the day off. I hope you are enjoying your three day weekend. I plan to enjoy an extra family day with Peter and the kids, so I’m just popping in here real quickly. In honor of Labor Day and Move It Monday, I thought a tough cardio workout sounded good. You can get in some labor with a fast, calorie-blasting session and then move on with your day…whatever that may entail. Mine will probably involve some park time, play time, and chill time with a book. After that workout, of course.

In this workout, you will gradually increase the length of your working interval, while keeping the recovery interval short. The working intervals will start at 30 seconds, and then go to 45 seconds –> 60 seconds –> 90 seconds, before moving back down to 30 seconds with a final 90 second burst. The recovery interval will remain 30 seconds after each.

20 Minute Pyramid HIIT

Your Turn: What’s your workout today? I’m doing a short run followed up with some yoga. And I may just have to add these intervals to my own run today. They’re fun!


1 Coco September 2, 2013 at 6:48 am

Great workout! Today I did a Rodney Yee program and a full body circuit workout, and may go for a bike ride if the rain holds off!

2 tinareale September 3, 2013 at 6:43 am

Sounds like an active and fun day! Hope you got that bike ride. :)

3 Linz @ Itz Linz September 2, 2013 at 8:10 am

oooh i really like 30 – 60 second intervals! i always tell myself “i can do anything for ___ seconds!” and itz true!

4 Purelytwins September 2, 2013 at 11:36 am

sounds like a great workout!!

5 Megan (The Lyons' Share) September 2, 2013 at 11:54 am

Love this workout! Thanks, Tina!

6 tinareale September 3, 2013 at 6:43 am

Thank, Megan! Hope you enjoy it when you get the chance to try it. :)

7 Alison @ Daily Moves and Grooves September 2, 2013 at 2:03 pm

This looks like a kick-butt workout! Today I was actually thinking of doing your 25×25 lower body burnout with some other lower body plyometrics thrown in there :) Have a wonderful day!

8 tinareale September 3, 2013 at 6:44 am

Oh! That is a good one! It really gets you good.

9 Miz September 3, 2013 at 7:07 am

I played yesterday and will HIIT today!

10 Terry Shaw September 3, 2013 at 9:14 am

Hi Tina,

This is a great workout! I would love to try this. It looks so effective and fun! I will definitely invite my friends! Thanks for sharing! :-D

11 Rebecca September 21, 2013 at 3:38 pm

I believe in High Intensity Training and I believe that it is the best way to lose weight on early stages and to keep it off when the goal is already attained. Of course you have to limit your food intake, but regular exercises burn your fat and give you a good shape. It is also vital to provide enough nutrition for your body, and I’ve found the perfect solution for that – military grade nutritional supplements. They give me perfect tone and energy, so I am always prepared for intensive workouts.

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