NYC – 3-4 Rounds for a Fierce HIIT Full Length Workout


3-4 Rounds for a Fierce Workout

I’m so exited to give you this Fierce Interval workout. This routine can be a extreme, so do it on a day when you really want a good total body workout and sweat!I

I recommend doing 4 rounds of the cycle I listed, but if it’s your first time through, or you are NEW to workouts like this, just getting through 1-2 intense sets is better than ‘half-effort’ through to get through all 4 rounds. The video goes through 3 rounds.

Remember, LOSE the idea that the more time you spend exercising equates to bigger burn and more results! It’s the intensity and quality of the seconds you spend!


Things to remember before, during and after your workout: 

  1. Warm-Up
  2. Stretch
  3. Cool Down

Workout Explanation

If you are doing this workout on your own I recommend using a Gymboss Interval timer – you can use it for all my workouts and set your timed intervals to ‘beep’. 

10 Tuck Jumps

15 R-leg jump kicks

20 V-Push-Ups (w leg lifts)

15 L-leg jump kicks

30 Seconds Jump Rope FAST or 1 min slower paced

Ready, set, SEXY SWEAT!



Did you get through all 3-4 rounds? Let me know in the comments below!


Your Coach and FSS Sister,


Amanda Russell