Countdown to Change: Quick HIIT Workout

This post has been brought to you by Mario Naccarato, the Head YouCoach at Youfit Tallahasse Monroe St.

Working out doesn’t always mean spending hours inside the gym. If you are crunched for time, but need to get that work out in, high-intensity interval training, or HIIT, may be your solution. HIIT is the perfect workout for those trying to burn a ton of calories in a small amount of time.

If you are serious about reaching your weight loss goals, try our quick HIIT workout specially designed for Countdown to Change participants by a certified Head YouCoach.

Structure: ‘Tabata’ 20 seconds on, 10 seconds off. 4 Rounds each couplet (4 minutes). Complete 20 seconds of the first exercise, rest 10 seconds then complete 20 seconds of the second exercise, rest 10 seconds. Repeat 4 times total.

Style: HIIT FULL BODY BODYWEIGHT (Beginner & Advanced)

Equipment: NONE

Warm Up

  • Self Myofascial Release (SMR)-
    • Lats/Shoulders
    • Piriformis
    • Calves
  • 30 sec Jumping Jacks
  • 30 sec Mountain Climbers
  • 30 sec Jog in Place
  • Childs Pose (6 breaths)
  • Upper Back Rotation (8 reps each side)
  • Glute Bridge (8 reps)
  • Walking Lunge (5 reps each leg)
  • Side Lunge (5 reps each leg)


Couplet 1

Push-ups (Progression Handstand Push-ups, Regression Knee Push ups)

Overhead Squats (Progression Jump Squats, Regression Air Squats)

Couplet 2

Alternating Lunges (Progression Jumping Lunges, Regression Reverse Lunges)

Floor Cobras (Progression Supermans, Regression Floor Bridge)

Couplet 3

Wall Sit (Progression Single Leg, Regression Decrease Depth)

Plank (Progression Plank to Push, Regression Incline)

Bonus Burpee Burnout – ½ Tabata (20 seconds on, 10 seconds off for 4 rounds)

Cool Down:

Light pace walk on treadmill followed by light static stretching

Have you tried our HIIT workout? Let us know in the comments!


Mario A. Naccarato is the Head YouCoach at Youfit Tallahasse Monroe St. and is certified by PTA Global. He is a Crossfit Level 1 Trainer and graduated from the United States Marine Corps. Officer Candidates School, as well as Florida State University with a Bachelor’s Degree. His favorite quote is “I believe no man or woman has the right to be an amateur in the matter of physical training. It is a shame for an individual to grow old without seeing the beauty and strength of which his or her body is capable.” -Socrates