Bounce With Me HIIT Workout

Posted on: September 29th 2015

Roller Derby Athletics Bounce With Me HIIT Workout


Is it time for a punch in the fitness? Does your regular gym routine need to drink an espresso and get a job? Can I get a What? What?

Today’s Bounce With Me workout will be short, sweet, and sweaty. It will pop, lock and roll, and definitely get you bouncin’! Plus you’ll have that Jay-Z song in your head all day afterward… 

This workout combines High Intensity Interval Training (HIIT) with plyometric moves designed just for roller derby. If you’re looking to work your endurance, AND your explosive speed all in one session, this is the one for you. 

All-Star subscribers – your printable handout and full-length real time video to follow along with are here!  Want to become an All-Star and get these perks? All-Star Access info is here.

Here’s how the workout goes – you only need a mat and a timer to do this workout. I like the Seconds Pro app – you can search for it in the iTunes or Android app stores!

First: Warm up well! Here’s an example of a full body dynamic warmup.

Then, do two rounds of these six exercises, at 40 seconds of work, 20 seconds of rest. (You can rest 1-2 minutes between rounds!)

  • High Knees
  • Lunge Back + Knee Ups
  • Praying Mantis Planks
  • Roll-back Burpees + 4 Lunge Jumps
  • Squat Jumps
  • Starfish Situps

Finish with 20 Blocker Burpees!

Don’t forget to cool down, and stretch out after this workout!


Remember to engage your core muscles throughout!  This will actually make the workout easier to complete.

How to make this easier: Swap high-knee-marching instead of the high knees shown; hold a side plank or standard plank instead of praying mantis planks; eliminate the jumps from the roll-back burpee combo; do regular squats instead of squat jumps.

How to make this harder: Do three rounds; count your reps in each round and try to meet or beat them in subsequent rounds!

Question for you:

What’s your favourite plyometric exercise? Let us know in the comments – I love hearing new ideas!

xo Booty Quake

One thought on “Bounce With Me HIIT Workout

  1. Wow!! I literally just tried this, only just made it through the second round :P
    Well worth the try though! It’s made me feel so much better!

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