Badass Warrior Babe Hiit Workout

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Get Ready To Workout Like A Warrior Babe!

I love the integrate Hiit Workouts in my training routine. Some research proved that you can achieve more progress in 15 minutes of interval training (done three times a week) than the girl jogging on the treadmill for an hour. No gym, no problem! This Hiit Workout is perfect to do at home with minimal equipment. Check my other home workouts. If you like this workout, make sure you join our free April Fitness Challenge .


Printable Workout

(print this image or save it on your phone)

 badass warrior babe printable workout

Badass Warrior Babe Hiit Workout Guidelines

1. Start off with a 5 minute warm-up session (you can warm-up using your favorite piece of cardio equipment or with your own bodyweight (jumping jacks, jog in place, etc.), as long as you get that heart rate up!

2. Set your interval timer to: 8 rounds of 30sec/10sec.

3. Perform one exercise after the other (30sec. each – taking a 10sec. break in between each exercise)

4. Once you’ve completed your set, take a short break (about 1 min or more if needed) and repeat 1
more time

5. Don’t forget to cool-down and stretch those muscles

Workout Breakdown

Warm Up

5 minutes of any cardio


1) Jumping Lunges (30 sec / 10 sec rest)

2) Chair Dips (30 sec / 10 sec rest)

3) Bicycle Crunches (30 sec / 10 sec rest)

4) Pushup (30 sec / 10 sec rest)

5) Jumping Squats (30 sec / 10 sec rest)

6) High Knee Run (30 sec / 10 sec rest)

7) Plank (30 sec / 10 sec rest)

8) Burpees (30 sec / 10 sec rest)


This workout is part of the April 2014 Fitness Challenge

Also, check out our other home workouts and gym workouts.

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Author: Myriam

Fitness passionate, civil engineer and now blogger. After losing 45 pounds in a year and maintaining for a few years, I decided to create my website to share my nutrition tips and workouts to help other people achieve their fitness goals and maintain it.

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804 Flares Twitter 0 Facebook 5 Google+ 16 Pin It Share 773 StumbleUpon 10 Reddit 0 Buffer 0 804 Flares ×