Trophies: The HIIT Workout for Instant Gratification

What are you working toward? Do you want to be healthier? Get stronger? Do you want to live a fuller life where you can do more of the things you want to do with energy and enthusiasm? Or maybe you just want to look sexier? There’s no shame in that, either. It may not be the main reason we train, but, if we’re honest with ourselves for a minute, looking better is definitely a major motivator when it comes to working out. We all have reasons that we show up and put up: we all have something driving us toward our goals, and chances are, it’s not just one thing. It’s probably a little bit of all the things I mentioned, plus some I didn’t. It's Important to keep your eyes on those prizes, ‘cause staying committed to a fit lifestyle isn’t always easy and we’re going to feel like giving up sometimes. But, if you know what you’re working to keep and know what your training to avoid, then it becomes infinitely easier. It’s not just some pie-in-the-sky ideal: the reward is real, and real life is what we train for.

Let’s get it!



The Workout


Forget about getting a trimmer tummy and leaner legs. Forget about sculpting more defined arms and a perkier ass. Forget about all the aesthetic rewards of working out – the sweet, sweaty high you get from your training is still its own, amazing reward. Don't get us wrong: this sweat sesh will definitely help you on the journey to your best-looking body, but it will also instantly give you a better feeling mind and body. In 12 minutes, Marina takes you through four high-octane moves that will strengthen your entire body, while helping you build that lean muscle mass that's synonymous with an increased metabolism. Your moves include HIIT-based variations of classic compound movements, so you can be sure you're getting the most instantly gratifying workout in the least amount of time. Get ready to earn that sweat!

The Workout Breakdown

The Move: Kettlebell Swings

The Gear: Kettlebells & Vest

The kettlebell swing is pretty much a non-negotiable piece of equipment for this move. The weighted vest is what you're going to slap on for added resistance, and increased lean muscle gains and fat burn. Why the kettlebell? Kettlebells are designed to provide you with the right hinging hand-grip to facilitate this exercise, helping you better use your hips and glutes to drive the motion. Your arms aren't actually primary movers in the kettlebell swing: your lower body and core are doing most of the work. If you don't have a kettlebell, swap in with a sandbag, weight plates or a dumbbell. (Just keep in mind kettlebells are ideally designed to get you the stabilizing and strengthening perks this exercise was created to provide.)

The Move: 3 Point Lunge

The Gear: Kettlebell

Get ready to work the nitty-gritty muscles of your glutes and thighs, as well as the big boys. The 3 Point Lunge works your adductors (inner thighs), abductors (outer thighs) as well as the small but mighty stabilizing and shaping muscles of your glutes. You're going to be moving position in this exercise, so focus on form over speed: keep the weight of the movement in your front heel, pushing up as you transition. Also, keep this leading knee in line with your toe (never over, and never trending in or out) and stand with your torso long and straight.

The Move: Reverse Pull-Up

The Gear: Challenger Bar

Pull ups are the mecca of upper body moves: if you can do one of these, you know you're on your way to taking on just about any upper body feat. Challenger Bars are amazing to help you master this move. They give you a save, stable base that you can also use for a serious spread of other body-sculpting HIIT exercises, like dips, running men, squats & front raises, decline push ups, incline push ups, raised mountain climbers as well as a butt-load of amazing agility drills. 

Sounds pretty sweet, right? Almost as sweet as this: if you grab a set of Challenger Bars now, you can save 46%!

Want to see more moves you can do with your Challengers? Check out this video for 24 fat-blasting Challenger Bar exercises.!

The Move: Goblet Squats & Press

The Gear: Kettlebell

Goblet squats are a more core-centric breed of squat. Because you have to hold the resistance at chest level, your core is forced to work harder to control, stabilize and drive the movement. The result? More defined abs and a back that’s leaner and less prone to injury.

A few notes on technique:

  • Don’t let your weight pull you forward. Stand straight and tall, with your chest lifted.
  • Drive up through your heels: you should be able to wiggle your toes at any point in this exercise. No weight should be in the front of your feet. Pushing up from the heels will better target your glutes, while also minimizing the risk of injury due to incorrect form.
  • When you press overhead, keep a soft bend in your elbow. This will keep the resistance in your working muscles, where it belongs, and out of your joints.


After a run, loved doing that workout! Thanks.

Géraldine July 05, 2019

The kettlebell swing needs a better explanation-it’s NOT a squat-it’s a hip hinge-she was clearly squatting and lifting-

Kathy August 15, 2018

What is the weight of the Kettle Bell she s using?

Lucie Rancourt August 15, 2018

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