HIIT Full Body Workout & Refueling Tips

///HIIT Full Body Workout & Refueling Tips

HIIT Full Body Workout & Refueling Tips

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Get fit and strong with my HIIT Full Body Workout!

A sincere thank you to Kellogg’s Special K for sponsoring this HIIT Full Body workout and refueling tips.  As always I only write about products I think you will like and all opinions are my own.  Thank you for supporting posts like this that allow me to publish Running in a Skirt for free daily.

Hello! Hello!

After taking some time off of more intense workouts around the holidays, I have been all about returning to some serious sweat sessions this past month.  It is so soul cleansing to get in a really good sweaty workout.  If you workout regularly I’m sure you feel the same way.  If you are still striving to jump on the bandwagon, let me encourage you to just give it a try.  It will be hard, but I really believe you’ll end up finding joy in the process and start feeling so much better about yourself and life in general.

This is cliche but true… you NEVER regret a workout.

Of course my first and true workout love is running, but I also try to mix it up with some circuit workouts like this HIIT Full Body Workout.   If you aren’t familiar with the term HIIT, it means high intensity interval training.  It’s where you do several repetitions of a high intensity activity followed by a short period of rest.  So in this workout you do 45 seconds of full on, give it your all moves and then rest for 15 seconds.  For beginners you can literally rest during that 15 seconds. If you are more advanced keep moving during those rest periods by walking or jogging in place but you want to allow your heart rate to come back down some.

HIIT Full Body Workout!- 7 Moves to Rock Your Workout Click To Tweet

Since I do spend a good deal of time running, I need my other workouts to be fast and effective.  This is one series I do that I thought you’d enjoy as well.  It has some cardio, mixed in with basic strength moves.   Since it’s only seven things it’s pretty easy to remember too!

This HIIT Full Body Workout is sure to work up an appetite.  To help with the hunger, I like to keep some Special K snacks nearby.  I am such a fan of their new Nourish and Protein Bites.  Look at these Blueberry Almond Quinoa ones!


HIIT Full Body Workout / Running in a Skirt

These snack bites are new to Special K and are so much fun!  I like the small pop-able size where you can eat just a few to get a nice energy boost.  I often don’t need a big snack, just a bite of something to carry me over to the next meal and these are a perfectly portable option.

Look at the wholesome, real visible ingredients in them.

HIIT Full Body Workout & snacks (6)

The snack bites come in the Special K Nourish Snack Bites Line OR the Special K Protein Snack Bites.  The protein line has 9 grams of protein a serving.  Great tasting and an ideal post HIIT Full Body Workout snack.

HIIT Full Body Workout & snacks (6)

Check out all the fun flavors… Dark Chocolate Pistachio, Blueberry Almond Quinoa, Caramel Nut (protein) and Peanut Butter Chocolate (protein!)

My favorite was the Peanut Butter and Chocolate.

Special K also recently released several new snack bar flavors… Chocolate Coconut Cashew, Caramel Almond Sea Salt, Chocolate Cherry Nut and Caramel Pretzel Cashew.

The Chocolate Cherry Nut was my favorite.  I love cooking my own food, but when I need a fast snack on the go I like to keep some of these in my purse and car.  They are also awesome for traveling.

HIIT Full Body Workout & snacks (6)

Like the snack bites, you can see the real, visible ingredients, like quinoa, pistachios, almonds and dark chocolate!

HIIT Full Body Workout & snacks (6)

Just like giving my HIIT Full Body Workout a try, you should try something new at the grocery store with these fabulous new snack options from Special K!

Can't wait to try this HIIT Full Body Workout from Running in a Skirt! Click To Tweet

For more information about Special K’s new Nourish and Protein Snack Bites, or new Snack Bar varieties, visit Special K’s website and follow @SpecialKUS on Facebook and Twitter.

This is a sponsored post written by me on behalf of Kellogg’s Special K.

Thanks for stopping by today! Come back tomorrow for an inspirational message that has changed my life recently.

I’m linking this post with Marvelous Monday,  Jill Conyers for Fitness Friday & Inspired to be Fit, Amanda for Thinking Out Loud Thursday,  Coaches Corner, and Annmarie for Wild Workout Wednesday.

Your turn!

Have you done a HIIT workout before?

Which Special K Snack would you like to try?

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By | 2017-08-15T14:03:50+00:00 February 28th, 2017|Fitness, Healthy Living Tips|84 Comments


  1. Agness of Fit Travelling March 22, 2017 at 9:48 am - Reply

    Great workout plan, Julie! I will give a hard time to my whole body! Plus, those bars seems yummy!

  2. kimmythevegan March 4, 2017 at 8:11 pm - Reply

    This sounds like a great HIIT workout Julie! I love HIIT too because it combines several things, you can get effectively a whole body workout in and it can be quicker than hitting up the gym.
    kimmythevegan recently posted…Healthy Vegan Fridays #141My Profile

  3. Tara @ A Daily Dose of Fit March 3, 2017 at 2:23 pm - Reply

    I just saw those bites at the store! Now I really gotta try them! Yum!
    Tara @ A Daily Dose of Fit recently posted…30-Minute Barre Workout You Can Do At HomeMy Profile

  4. Marielle Altenor March 3, 2017 at 12:00 am - Reply

    I’ve heard of HITT before! Don’t they usually have burpees? Those are HARD!!! I love Special K snacks!
    Marielle Altenor recently posted…Grateful Sunday: Celebrating 84 Years With Grandma!My Profile

  5. Rachel March 1, 2017 at 8:20 pm - Reply

    I used to do a lot of HIIT workouts but then I realized I need to focus more on strengthening my hips and glutes. I do less HIIT and more slow, controlled work. I kinda miss HIIT though!
    Rachel recently posted…The Benefits of Downhill Running (and Uphill, too!)My Profile

  6. Emily March 1, 2017 at 7:40 pm - Reply

    I haven’t seen these bars in the store yet, but I can’t wait to give them a try! I love the whole food ingredients you can see ☺️

  7. Melanie Burbage March 1, 2017 at 7:26 pm - Reply

    So many bars out there! I’ve never seen these, make my own actaully , but these look yummy! Perfect to pair with workouts
    Melanie Burbage recently posted…Tunnel VisionMy Profile

  8. CourtneyLynne March 1, 2017 at 3:29 pm - Reply

    Oooooo now this sounds like one great workout!!! I really should get back on my fitness grind!

  9. Esther March 1, 2017 at 1:58 pm - Reply

    HIIT workout for the win!
    Those bites are adorable!

  10. Annmarie March 1, 2017 at 1:54 pm - Reply

    Looks like an awesome workout…side lunges get me every time no matter how many I do 😛
    Annmarie recently posted…3 Drills to Improve Running Stride and SpeedMy Profile

  11. Emily @Sinful Nutrition March 1, 2017 at 12:02 pm - Reply

    HIIT workouts are my fav! Those look like some tasty snacks there too!
    Emily @Sinful Nutrition recently posted…Wild Blueberry Whoopie PiesMy Profile

  12. Patricia @Sweet and Strong March 1, 2017 at 11:11 am - Reply

    I love doing HITT workouts like this with work and rest time. Especially when it’s all bodyweight moves. It’s so easy to get a great workout just using your own bodyweight. And oh these bites sound so delicious! I’m the same in between meals, I usually just need something small to hold me over.
    Patricia @Sweet and Strong recently posted…Chocolate ‘Caramel’ Protein FudgeMy Profile

  13. Mariangelica @ Chasing Littles March 1, 2017 at 9:55 am - Reply

    Love the workout! HIIT is one of my favourite quick workouts to get in during my day.
    Mariangelica @ Chasing Littles recently posted…5 Favourite Personal Development BooksMy Profile

  14. Laura March 1, 2017 at 9:10 am - Reply

    I love HIIT workouts. I’m getting a little too close to this baby coming to do burpees though…but in a few months I’ll be back in the saddle!
    Laura recently posted…Healthy Skillet CornbreadMy Profile

  15. Ellen @ My Uncommon Everyday March 1, 2017 at 8:26 am - Reply

    I love HIIT workouts! So tough, but you never get bored and they’re nice and effective! 🙂

  16. Kimberly G March 1, 2017 at 8:04 am - Reply

    I love HIIT workouts! It’s the best way to hit all your muscles in a short amount of time. I’m always dripping with sweat when I finish!
    Kimberly G recently posted…March 2017 GoalsMy Profile

  17. William N. Lott March 1, 2017 at 1:21 am - Reply

    The post is so great, I learn a lot from it. Thanks!
    William N. Lott recently posted…Longboard Black Friday 2016: Top Options You Can ConsiderMy Profile

  18. Adriana Lopez March 1, 2017 at 1:10 am - Reply

    That exercise routine sounds tough your definitely need enough protein to sustain that amount of workout. Thanks for the recommendations

  19. abbey sharp February 28, 2017 at 11:51 pm - Reply

    I LVOE HIIT workouts!! And the Caramel Almond Sea Salt look sooo good
    abbey sharp recently posted…Isagenix, Skinny Tea, and Weight Loss Supplements – Do They Work?My Profile

  20. Divya February 28, 2017 at 10:19 pm - Reply

    I’m such a huge fan of Special K Products! Their cereal, their snack bars, their crackers! SO GOOD!

  21. Jodi @ Create Kids Club February 28, 2017 at 10:05 pm - Reply

    I am bad at mixing things up to incorporate some of these things. I should give this a try!
    Jodi @ Create Kids Club recently posted…Waffle Hash Browns 2 WaysMy Profile

  22. Kerri Olkjer February 28, 2017 at 7:57 pm - Reply

    Definitely trying this workout. Love me some HIIT.
    Kerri Olkjer recently posted…Everything You Ever Wanted to Know About Beachbody On DemandMy Profile

  23. Jessica @Nutritioulicious February 28, 2017 at 7:19 pm - Reply

    These flavors sound so good! Such a quick and easy snack idea!
    Jessica @Nutritioulicious recently posted…By: Recipe ReDux: A Whole New Grain – NutritiouliciousMy Profile

  24. Kristy from Southern In Law February 28, 2017 at 6:02 pm - Reply

    I love HIIT workouts and this one sounds perfect!

    And those peanut butter chocolate protein bites HAVE to be delicious. I mean, is it possible for anything chocolate and peanut butter related not to be delicious?
    Kristy from Southern In Law recently posted…Random Ramblings: Why Saving the Best For Last is Actually a Cover UpMy Profile

  25. Erica Schwarz February 28, 2017 at 5:25 pm - Reply

    “You never regret a workout”. I am going to print those words out and stick them somewhere plainly visible all the time. Like my fridge or on this computer. Or both. I needed to hear that – I worked out SO much last year getting ready for an Ironman that I have completely lacked motivation since. Promised myself today that I would give up excuses for Lent. Thank you for the inspiration 🙂

  26. GiGi Eats February 28, 2017 at 4:47 pm - Reply

    I am going to need to HIIT this work out! 😉
    GiGi Eats recently posted…Addressing the LARGE Elephants In The RoomMy Profile

  27. Alicia February 28, 2017 at 4:43 pm - Reply

    Oh my goodness, these look so good! I have not done workouts in a long time, but will soon.
    Alicia recently posted…How to Set your Child Up for Educational SuccessMy Profile

  28. Jenn February 28, 2017 at 4:05 pm - Reply

    I love the ease of this workout. I’ll be using it later this week for sure!
    Jenn recently posted…Peanut Butter Pancakes (Dairy free)My Profile

  29. Saidah Washington February 28, 2017 at 3:45 pm - Reply

    I love the Special K Nourish and Protein bars. I keep some in my bedroom fridge and my car to eat after the gym or when running errands.
    Saidah Washington recently posted…Coconut Shrimp Tacos with Mango SalsaMy Profile

  30. Chrissy @ Snacking in Sneakers February 28, 2017 at 3:39 pm - Reply

    That chocolate cherry nut bar looks so good! I mean, who can resist chocolate?! YUM.
    Chrissy @ Snacking in Sneakers recently posted…Healthy Brownie Batter for One {Gluten Free & Vegan}My Profile

  31. Susanna Barbee February 28, 2017 at 12:48 pm - Reply

    I love HIIT workouts. They are my favorite! I recently read in Shape magazine that metabolism is revved up with only seven minutes of a HIIT workout. Crazy. Now, if I can just get myself to work out again. You look amazing!
    Susanna Barbee recently posted…Sautéed Kale Salad with Strawberries and AvocadoMy Profile

  32. Sarah February 28, 2017 at 12:47 pm - Reply

    I’m a huge fan of HIIT but don’t do it nearly as much as I use to since I kept having repeat injuries but it’s made the times I do more effective I think and I love them. Saving this one as it’s a great one to get in traveling!

  33. Neely Moldovan February 28, 2017 at 11:21 am - Reply

    Boomarking this for when I can resume workouts in a few weeks. I always need new ones!

  34. Daniel February 28, 2017 at 11:06 am - Reply

    I’m looking to mix up my fitness regime a bit more lately and HIIT sounds perfect! Thanks for these tips 🙂
    Daniel recently posted…Are Smoothies Really Healthy For You?My Profile

  35. Elizabeth Shaw February 28, 2017 at 10:07 am - Reply

    I’m a big fan of HITT workouts- getting ready to go to one shortly actually lol! I would love to try these quinoa ones- they sound delicious!

  36. Emily February 28, 2017 at 9:41 am - Reply

    PEANUT BUTTER CHOCOLATE? These look so cute and so good; I also love HIIT workouts; they are so exciting and fun.
    Emily recently posted…#NEDAwareness – Is Total Recovery Entirely Possible?My Profile

  37. Emily February 28, 2017 at 9:40 am - Reply

    PEANUT BUTTTER CHOCOLATE? These look so cute and so good; I also love HIIT workouts; they are so exciting and fun.
    Emily recently posted…#NEDAwareness – Is Total Recovery Entirely Possible?My Profile

    • JulieWunder March 5, 2017 at 10:28 am - Reply

      Me tooo! They get the heart rate up and make the time go fast.

  38. Meagan @ My Life as Mrs February 28, 2017 at 8:49 am - Reply

    They look pretty good and they sort of remind me of Kind bars. The one that stands out the most is the choco coco cashew bar. Looking at these bars are reminding me that I really need to whip up another batch of granola.
    Meagan @ My Life as Mrs recently posted…The Perfect Spring Weekend RecapMy Profile

  39. [email protected] February 28, 2017 at 8:19 am - Reply

    I tend to go for yoga and more gentle exercise, but I have heard about doing the full on exercises with rest in-between. The snacks sound wonderful. It’s hard for me to only have a “bite” of one of these snacks. I want to eat the whole thing!! Thanks for sharing these great exercise ideas!
    [email protected] recently posted…Musings On Life…By Gracie the CatMy Profile

    • JulieWunder March 5, 2017 at 10:25 am - Reply

      Yes! It’s nice to get your heart rate up like this.

  40. Dan Steadman February 28, 2017 at 8:13 am - Reply

    Never done a HIIT

    Would love to try the Peanut Butter and Chocolate

  41. [email protected] February 28, 2017 at 7:46 am - Reply

    This is a fitting for today. I teach a HIIT class at the gym and I was just putting a workout together. I did incorporate all of these moves. Although the class is an hour so I have to add much more to the workout. I actually have saw those Special K snacks and I was wondering how they tasted. Thought they may be a little card boarding. But now that I know they are tasty I will have to give them a try.
    [email protected] recently posted…Did the Love Run Out?My Profile

    • JulieWunder March 5, 2017 at 10:22 am - Reply

      yayyyy!! I wish I was local, I’d totally pop into your class!

  42. Love these kinds of workouts too. The chocolate cherry bites look good will look for them in the store and check them out
    Deborah @ Confessions of a mother runner recently posted…Savory Sweet Potato Toast 2 WaysMy Profile

  43. heather @Lunging Through Life February 28, 2017 at 6:51 am - Reply

    They look so good! Love the look of this workout, too. It’s perfect for short sessions! I love the Fruit and Yogurt Special K but haven’t found it in months. Such a bummer!
    heather @Lunging Through Life recently posted…My honest thoughts on Having 2 Kids Under 2My Profile

  44. Blane Sherer February 28, 2017 at 6:24 am - Reply

    Nice workout and nourishment ideas and suggestions.
    Looking forward to hearing what you have to share with us tomorrow !

  45. Susie @ Suzlyfe February 28, 2017 at 6:23 am - Reply

    I just did a HIIT workout of my own… on some Special K. Not kidding. Special K is my favorite fun cereal! And I love their new products!
    Susie @ Suzlyfe recently posted…Small Fish, Big Pond and My Little Fish Family (Therapy Thoughts)My Profile

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