Stick To HIIT

Fast, Fierce, Fun Cardio

HIIT IT fast with this week’s two-part cardio routine using a BOSU ball and weighted exercise stick (or barbell)!



Start with a15-pound exercise stick resting on your shoulders standing next to a BOSU. Place one foot on the BOSU and one on the ground. Lower into a squat and as you stand up, step up on the BOSU with both feet and then step the leading leg down to the other side. Perform another squat and repeat. Using your balance and coordination, quickly move back and forth in this lateral motion for a total of 20 reps.

Stick To HIIT - Fast, Fierce, Fun Cardio


Next, perform 15 jumping jacks with a shoulder press. Begin holding the exercise stick in front of you right below your chin, with your feet together. Next, press the weight up into a shoulder press above your head as you jump your feet apart. As you jump your feet back together, lower the exercise stick back to the starting position. Repeat at a brisk pace.

Repeat these two components for a total of 5 rounds as fast as possible. Ask a friend to join you and see who can get done first!

Jessica James is a IFBB Bikini Pro and Sponsored Athlete, as well as an online fitness coach and certified personal trainer. Growing up in a competitive cheer gym owned by her family, she has been instructing and providing guidance to athletes of all ages for 12 years. Email Jessica for general fitness counseling, food and workout plans.

Find more of Jessica on:

Twitter @_jamesjessica
Instagram @jamesjessica
Coaching information

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