HIIT with Hops!

HIIT with Hops!

Easter is upon us and that means its time to get into the Spring of things – literally – with a hoppin’ HIIT workout!

According to the American Council on Exercise (ACE), HIIT Training improves cardiorespiratory function during exercise as the body shifts from using aerobic metabolism to anaerobic mechanism to produce energy and generate force. 

Further, HIIT also increases caloric burn post-exercise through a process known as excess post-exercise oxygen consumption, or EPOC. Essentially, the body must consume more oxygen, which increases the number of calories that are being burned, to return to its pre-exercising state after an intense bout of exercise. Therefore, by incorporating HIIT training into a workout regimen, body composition may improve as a result of the greater caloric burn associated with HIIT training.

So,  Grab three BOSU® Balance Trainers and let’s start burning some fat and calories!


Three BOSU® Hop Over

Place three BOSU® Balance Trainers in a row dome side up, approximately 12 inches apart.  Start standing at one end, hands interlaced behind head.  Hop onto the BOSU® in front of you, landing on both feet, then quickly “spring” off of it onto the floor and lower into a squat position. Repeat to cross the three Balance Trainers, jump/turn at the end and return, doing the same hop, squat pattern. Repeat three times, resting 15 seconds in between each set.


Double the Fun!

Place two Balance Trainers side by side on the floor, dome side up, about 8 inches apart. Standing on the dome side in the middle of one, hop sideways to land on the BOSU® next to it on one foot, then hop back. Hop 10 times, rest 15 seconds and repeat.


Single It Out

Place one BOSU® on the floor in front of you, dome side up. Standing, interlace your hands behind your head. Hop one foot to tap the top of the BOSU® in the middle of the dome, then quickly switch feet to tap the other foot. Do this 15 times, rest for 15 seconds and repeat.


Now let’s hit the floor for a bit of cardio core work!


Plank Jacks

Place BOSU® dome side down on the floor, hands on either side of the flat surface, and position your body in a plank position, feet together. Jump your feet out wide to either side, and then right back together. Do this 10 times, rest 15 seconds and repeat. 


Mountain Climber

Place BOSU® dome side down on the floor, hands on either side of the flat surface, and position your body in a plank position, as in the exercise above. Quickly hop your right foot up, knee bent toward your right elbow, then switch. Continue this “run” pattern 10 times, rest 15 seconds and repeat. 

Amina Daniels is a high energy fitness professional, who champions her Detroit based cycle studio, Live Cycle Delight and Yoga/Pilates studio LCD Hot. Amina holds fitness certifications in RYS200 from Kripalu, Group Strength, Personal Training, TRX Camps, TRX Group Fitness, TRX Rip Trainer and Indoor Cycling by Schwinn Bikes and Real Ryder.

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