Home Workout #42: Back in Shape HIIT

Home Workout #42: Back in Shape HIIT

Happy New Year!

Kick off the new year the right way! My home workouts are quick and easy to include into your hectic schedule 365 days a year.

Today's 20-minute metabolism boosting HIIT workout is a jump rope cardio AND back strengthening circuit. Kill 2 birds with 1 stone with my "Back in Shape HIIT"! Do it NOW! No excuses!

workout 42 Back HiiT

Equipment Required:

Video Workout

Keep this circuit mega-INTENSE; otherwise, you are not going to benefit from metabolism-boosting effects of HIIT. Maximize fat-burning by doing this workout fasted as soon as you wake up …  and stay fasted for at least 2 hours after the workout (you can drink your BCAAs).

To learn more about my intermittent fasting program, go StartFastingToday.com. They are free tutorials. Yes, FREE! And you can unsubscribe if you are not happy (but you will be!).

This circuit consists of 6 exercises. Set your timers for 40 seconds of work and 10 seconds of rest. If you are new to training, try doing it once (5 minutes) or twice (10 minutes). If you are more advanced, do it 4 times for a total of 20 minutes.

  1. Plank alternating dumbbell rows. (I used 15-pound DBs)
  2. Jump Rope (alternate Bounce Step and High Step). Beginners just do bounce step or jog on the spot.
  3. Seated Resistance Band Rows (Alternating Grips)
  4. Jump Rope (alternate Bounce Step and High Step). Beginners just do bounce step or jog on the spot.
  5. Burpee => Push-Up => 5 prone low back extensions
  6. Jump Rope (High Step). Beginners just do bounce step or jog on the spot.

Do the workout with me! Just click on the video and GO!

p.s.  For instant access to more home video workouts, click here to upgrade!


Dr. Sara Solomon is the creator of the Fat Loss Fast System about Intermittent Fasting and Flexible Dieting. She has degrees from McGill University in dentistry (DMD) and physical therapy (B.Sc. PT). She is also a certified StrongFit Coach, CrossFit Level 1 Trainer, ACE personal trainer, NASM fitness nutrition specialist, Mad Dogg Spinning Instructor, Level 2 Buddy Lee Jump Rope Trainer and Ambassador, a Team Bodybuilding.com and BSN athlete, and a retired WBFF PRO Fitness Model. Her passion is teaching others how to fuel and move well.


  1. You are amazing! This video just totally inspired me! Thank you! I hope someday my body looks like yours!



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