This summer, I’ve been spending a lot of time in Cape Cod away from my favorite studios and gym. I’ve really fallen in love with quick challenging workouts that I can do while Tommy is sleeping. I can’t believe the changes I’ve seen in my body with just 3 30-minute high intensity strength/cardio workouts a week.

I’m sharing a new workout video on YouTube today that features one of my favorite total body HIIT workouts. If you like the Kayla Itsines Bikini Body Guide (BBG) workout format, you’ll love this one as it features a few of my favorite moves from her program.

Cardio + Tone: HIIT Body Weight Beach Circuit

To start, warm up for 5 minutes. Then sprint for 10 seconds, run fast for 20 seconds, and then recover by jogging slow for 30 seconds. Repeat the 10:20:30 circuit 5 total times and then move on to the 8 minute strength circuit below.

For this 8-minute circuit, you are going to do as many sets as possible. You’ll likely get through 2, maybe 3. After 8 minutes total, rest for 1 minute and repeat the circuit again as many times as possible in 8 minutes.

Cool down with a nice full body stretch.

If you know how to do the moves, then get going or watch the video below for more explanation. This workout is going to get your heart rate up and blast fat. Take breaks as you need them and let me know how you do down below in the comments.

Don’t forget to subscribe to my YouTube channel, new videos every week on Tuesdays and Thursdays this Fall!

WATCH: Cardio + Tone, HIIT Body Weight Beach Circuit