Molly McNamee | Mini Band HIIT & Burn Workout
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Mini Band HIIT & Burn Workout

Today’s workout is a MFit signature style. The HIIT & Burn structure will help you burn fat and build muscle. If you are trying to lose weight this year, this will help you do that!

The HIIT & Burn structure has three parts. First, the yoga warm-up. Warming up before a workout is so important because it primes the body for more challenging exercise. Doing a yoga-based warm-up helps to stretch and activate your muscles at the same time. Doing this type of warm-up will allow you have a more effective workout.

After the warm-up we get right into the HIIT portion of the HIIT & Burn. High intensity interval training is a fantastic way to burn fat without compromising your muscle. In fact, HIIT workouts can help you build muscle! If you want to lose weight, you need to have plenty of muscle! This is why directly after the cardio intervals we move into resistance training.

We will use mini bands in today’s resistance training portion. Mini bands are an inexpensive piece of workout equipment that can will give you a killer workout at home. If you don’t have mini bands, you can buy a set in the MFit Amazon Store.

If you are trying to lose weight and enjoy this type of workout, you should try the new MFit 4-Week Slim Down. The 28-day program includes lots of workouts just like this. The program is free with a MFit Membership or $25 without a Membership.

Try the workout below.

Do one set of the following circuit with a mini band around your thighs:

1. Downdog to Plank (10 reps)
2. Knee Pulls (20 reps)
3. Walk Down (10 reps)
4. Squats (15 reps)
5. Reaches (20 reps)

Keep the band around your thighs, and do the following HIIT circuit 4x:
20 seconds on – 10 seconds off

1. Squat Jack
2. Lateral Jumps
3. Half Burpee

Do two sets of the following circuit:
1. Side Step (20 reps)
2. Side to Side Squat (10 reps)
3. Squat press (15 reps)
4. Lat Pull Down (10 reps)