Summer is coming to an end, but that doesn’t mean you can’t enjoy the last week or two of warm weather down at the beach! So don’t put your favorite bikini or swim trunks away quite yet — after all, you didn’t work this hard on your beach body to start binge-watching Halloween movies and eating holiday candy just yet. As much as we love getting into the holiday spirit at PumpFit Club, here are a few high intensity interval training (HIIT) exercises to add to your bikini season workout regime before the rainy season takes over.

Butt Kicks

Every good HIIT workout starts with a solid warm up, and butt kicks are a great way to get your blood pumping. Start by standing with your feet hip-distance apart and bend your knees slightly, then kick your right heel to your right glute and vice versa for 45 seconds going as fast as you can. When the time is up, rest for 15 seconds before beginning the next exercise. The goal of butt kicks is to warm up the muscles, loosen up your joints, and start burning calories to get your body ready for more intense HIIT exercises.


While planks might not be the most fun, they are one of the best HIIT exercises for core strengthening. Proper form is critical when doing planks so your core is activated and your back is protected. To get in position, lie down with your forearms on the floor and your elbows directly under your shoulders, then push up onto your toes so your weight is evenly displaced between your feet and forearms. Remain there for 30 seconds with your hips lifted off the ground and your gaze facing the floor so your body creates one flat line, stopping to rest for 15 seconds afterward.

Jump Squats

Jump squats are a great way to keep your legs and glutes toned while burning calories and keeping your heart rate up. To start, widen your legs slightly and squat with your weight in your heels and your fists together with your elbows bent at 90 degrees, keeping your chest up. Then begin jumping as high as you can, shooting your hands to your sides to boost your momentum every time. Do this repeatedly for 45 seconds and fit in as many reps as possible before resting for 15 seconds and moving on to the next HIIT exercise.


Now it’s time for everyone’s favorite HIIT exercise: burpees! Essentially jump squats combined with pushups, burpees add an element of upper strength to HIIT. Begin with your feet hip-distance apart once again and get into the pushup position. Do one pushup, then jump your feet up to meet the outside of your hands and stand up. Jump as high as you can with your arms soaring into the air, then reverse the motion by dropping back down to a high plank and doing a pushup. Do as many burpees as possible in 45 seconds, then rest for 15 seconds and continue your HIIT workout.

Mountain Climbers

Another favorite HIIT exercise is mountain climbers, which are great for strengthening your glutes, quads, hamstrings, and core. Get back into your high plank and bend one knee forward toward your chest, place it back down, then alternate sides for 45 seconds as quickly as you can. When you’re finished, rest for 15 seconds and get in position for your next HIIT exercise.


Of all the HIIT exercises, lunges are one of the most variable — you can do them forward and backward, side to side, or add in a jump when you alternate legs for an extra boost of cardio. To do normal lunges, stand with your feet shoulder-width apart, step forward with one leg, then bend down so both legs form a 90-degree angle and repeat for 45 seconds. If you prefer side lunges, stand with your feet together, step one foot out to the side, bend your knee, then alternate sides for 45 seconds. To do jumping lunges, get back into the normal lunge position with your legs shoulder-width apart, jump, and land with one foot in front, one behind, and both knees bent at a 90-degree angle. Bounce back up and alternate sides for 45 seconds, then rest for 15.

Join PumpFit Club

Ready to get fit before the bikini season ends? Try some of these exercises in a HIIT workout at home, and join us at PumpFit Club for fun, intense, fat-shredding group workouts!