32-Minute Upper & Lower Body HIIT (Workout from Fox21's Living Local Live TV)


This Move-For-Joy session is an extension of the 2x5 minute segments I did with Fox 21’s Living Local Morning Show. We did 5 minutes of upper body HIIT and 5 minutes of lower body HIIT. We had a blast. Feel free to do this workout one time through or do the whole thing. Either way you’ll burn calories, get sweaty, have a blast and do a workout that over 10,000 other people have done with you! It has high, medium and low impact modifications so whatever your level, you can Move For Joy with us! :)

Catch the LIVE clips on Fox 21's Living Local here.


Printable Workout


  • Toe touch circles

  • Toe touch swings with calf raise

  • Boxer shuffle, jog in place, dance, skip…

  • Jumping jacks

Structure- 4 lower body exercises 2 times though. Then 4 upper body exercises 2 times through. Water break and repeat. Each exercise is 30 seconds on 10 off.

Lower Body Set x2

  • 3 pulse squats (low-come to stand, mid-come to calf raise, high-jump)

  • Squat jacks (low/mid-step out, high-jump in and out)

  • Butt kicker pulse—(low-stepping with foot pull in, mid—double pulse every 3, high-running with double pulse every three)

  • Jumping lunges (low-step back reverse lunge, mid-jump with hop in the middle, high-jump all the way through)

Upper Body Set x2

  • Pushups with shoulder tap (off your knees or toes)

  • Pushups with knee to elbow (off knees or toes OR just hold plank)

  • Tricep dips on the floor (adjust your legs to make it harder or easier)

  • Plank jacks (low impact—hold plank, mid-step in and out, high-jump in and out, advance any level—to it off your hands instead of elbows)

1-minute water break and do the whole thing a second time

Flowing cool down & stretch

Equipment You'll Need

(Click Here to see my equipment recommendation & get your own)

  • None


Make it Playful With Music

Make your Move-For-Joy session more fun with music. Links to a few of my favorite playlists are below. Use mine or create your own.


Move For Joy Suggestions

  • Remember, you can switch out any cardio/HIIT interval for a dance party--your body can burn up to 300 calories/hour dancing--so if burpees aren't your thing, bust a move.

  • Make this Move-For-Joy session your own by speeding up or slowing down your pace to the beat of the music. Varying your speed of abs or lunges or whatever move makes it more fun and the variety keeps it interesting. 

  • Do your own favorite move. If something I'm doing in the video doesn't work for your body, do something else. As long as you are moving you are doing your body good!


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