You are currently viewing HIITing Your Fitness Goals

HIITing Your Fitness Goals

Mental and physical health go hand in hand, so YWCA is committed to helping you stay active while our co-ed gym is temporarily closed.

Join YWCA’s Director of Fitness, Starr Gargiullo, for exercises throughout the week. You can follow her virtual fitness instruction on Mondays and Fridays on the YWCA Fitness Facebook page or on our YouTube channel.

On Thursdays, Starr shares a weekly High-Intensity Interval Training (HIIT) exercise with YWCA Fitness Members. Make sure you’re receiving her exercises and our fitness center updates by subscribing to our Constant Contact email list!

This is a HIIT routine – MAKE SURE TO WARM UP
Do each exercise 4 times per block,
followed by a 1-minute recovery after each block.

(/ = rep per block)

(1st Block) 

  • 30 seconds Jumping Jacks ////
  • 15-second break
  • 30 seconds Push-Ups ////
  • 15-second break


  • 1 minute Backward or Walking Lunges ////
  • 30 seconds Straight Leg Dead Lifts ////

 (3rd Block)

  • 30 seconds Toe Touches (kicking legs as high as you can and touching your toes with the opposite hand) ////
  • 15-second break 
  • 30 seconds Plank ////
  • 15-second break 

(4th Block) 

  • 30 seconds Cross Jacks ////
  • 15-second break 
  • 30 seconds Tricep Push-Ups ////
  • 15-second break 

(5th Block) 

  • 30 seconds Floor Jacks ////
  • 15-second break 
  • 30 seconds Squat Jumps (touch the floor in a squat position, use both hands or a use a small weight, and jump with arms extended up toward the ceiling as high as you can jump) ////
  • 15-second break

(6th Block) 

  • 30 seconds Burpees ////
  • 15-second break 
  • 30 seconds Skis (motion like cross country skiing) ////
  • 15-second break

(7th Block) 

  • 30 seconds Running Side Squats – fast pace (aka football running squats) ////
  • 15-second break 
  • 30 seconds Mountain Climbers ////
  • 15-second break


  • 30 Leg Lifts (lower abs)
  • 30 Crunches (upper abs)
  • 30 Left Obliques (side abs)
  • 30 Right Obliques (side abs)