Workout of the Week 7/6/15: Presented by WellATL

This week’s trainer-designed HIIT Workout of the Week is all about intensity. Before you begin, review the exercises and make sure you know how to do each one with proper form (we’ve linked to some YouTube videos to help you out with some of the less common ones). Once you understand each movement and have your stopwatch at the ready, give it all you’ve got. You’ll only get as much from this one as you put in, so don’t hold back. Let us know how it went!

1. Warm-up for 8 to 10 minutes with a variety of dynamic movements: jumping jacks, butt kicks, sky walks, and mobility drills.

2. Do 30 seconds of each exercise before moving on to the next:

Rest 15 seconds
Star jumps
Side lunges
Mountain climbers
Rest 15 seconds

Repeat twice then rest for 2 minutes

Curtsy lunges
Squat jumps
Rest 15 seconds
Plank leg lifts
Jumping lunges
Hip bridge raises
Rest 15 seconds

Repeat twice then rest for 2 minutes

Shoulder tap to pushup
Speed skaters
Sprinter situps
Rest 15 seconds
High-knee run
Plank rolls
Rest 15 seconds

Repeat twice

3. Cool down with a 5- to 10-minute stretch.

[Note: WellATL workouts are designed for people already familiar with and accustomed to the exercises. If you’re new to exercise, contact us ( and we’ll direct you to an amazing fitness provider in your area!]