Home Workout #14 – Total Body HIIT (Living Room Fun)

Home Workout #14 – Total Body HIIT (Living Room Fun)

Living Room Workout!

This is a 24-minute TOTAL BODY metabolic workout. If you adopt this training style, you will kill 2 flies with one shoe, meaning, you will get the benefits of both cardio and strength training combined into in one short, but intense workout. This is an extremely effective way to get leaner and stronger faster!

You can do this workout in your living room. My living room just happens to have a plush carpet. If yours doesn't, then make sure you place a mat (or folded towel) under yours knees when performing the ab wheel exercise.

workout 14

Always a Must!

Drink your BCAAs!

Stay hydrated with water.

  • I like to add BCAAs. Click here to read why.

 Equipment Required:

  1. Gymboss Interval Timer
  2. A laptop, smart phone, or tablet (to play this workout video)
  3. Shock-absorbing surface, such as interlocking floor mats or a plush carpet.
  4. Dumbbells: I used 12 pound and  8 pound dumbbells
  5. Ab Wheelab wheel
  6. A Dr. Sara Solomon Cross Speed Jump Rope by Buddy Lee Jump Ropes. It’s portable and inexpensive. I always travel with mine! Dr. Sara Solomon Cross Speed Jump Rope

Video Workout:

Set your gymboss timer for: 40 seconds WORK, 10 seconds REST. This circuit consists of 7 different exercises. Perform the circuit 4 times, which takes 24 minutes. Note: I use the timer from tabatatimer.com in my videos.

  1. Curtsy Walking Lunges – I used 12 lb dumbbells
  2. Burpee Push-Ups
  3. Dumbbell Squat --> Bicep Curl --> Shoulder Press (I used 12 lb dumbbells)
  4. Jump Rope: Alternate Basic Bounce & High Step
  5. Ab Wheel
  6. Alternating Shoulder Raises (shoulder abduction <--> shoulder flexion)
  7. Alternate Five Squat Jumps <--> Five Squats

Do the workout with me! Just click on this video.

Note: Remember to "pick up the pace". Keep it intense. I am guilty of slowing down in this video when I talk. I also didn't hustle fast enough between exercises. Make sure you do a better job than I did!

Always Stretch and Foam Roll after your workouts to prevent injury!

Welcome! If you want to learn how to MOVE and EAT BETTER, you've come to the right place! I'm Dr. Sara Solomon. I'm a certified StrongFit coach and an intermittent fasting expert. I have degrees in dentistry (DMD) and physiotherapy (BSc PT), and I'm also a Pilates Mat Level 1 Instructor, CrossFit Level 1 Trainer (2016-2021), ACE personal trainer, NASM fitness nutrition specialist, a Mad Dogg Spinning Instructor, and a certified level 2 Buddy Lee Jump Rope Trainer and Ambassador. I'm a BSN Supplements and Til You Collapse sponsored athlete. My passion is helping people overcome restrictive diets and muscle imbalances so they can FEEL their very best!


  1. YES!! Okay, soooo, time got away and I asn’t able to try this today like I wanted >:( BUT! Tomorrow first thing in the morning, just like you say, cause as time goes on it gets less and less likely it’ll happen. So here’s to tomorrow!! 😀

  2. Wow! Another intense workout, at least for me. Not having the full use of my right pectoral muscle (due to a mastectomy) makes most of these exercises difficult. However; I’m still doing them. Don’t let something like that stop you from trying. It will take much longer to develop your strength, but well worth the efforts.

    • Hey Gina!! Way to go 😀 Your determination to still stay active is incredible! I hope you’re healing well with your surgery 🙂 And have a fab weekend filled with lots of rest and good vibes! 🙂

  3. Gave this a shot this morning. OMG! Dripping wet by round two. Its 6:30 am and I am ready to shower then head to work. I was one of those hour and a 1/2 in the gym girls. With not great results. Do I need to rest a day in between or can I do your workouts every morning? This and the intermittent fasting will make my life so much easier.

    • WENDY!!! BOOM! Love it! I was soaking wet too! I exercise 6 days a week. I just make sure I don’t do two glutes days in a row or two upper body days in a row. I tend to do glutes/legs, upper body, abs, glutes/legs, upper body.

      • Sara, thanks for the response. Very helpful! Love the workouts!

  4. Woohoo!!! Butt kicked!!! Thx Sara !!!

  5. Oh and dripping sweat all over my iPad as I type this!!!

  6. Totally off subject here but where did you get your kitty tower??? I love it!

    • hahahahahaha! Taz’s cat castles were chanukah & christmas gifts from my parents. My mom thinks she bought them years ago at Pet Smart.


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