Looking to lean out while keeping your sexy curves?

The key to staying slim and getting a bombshell body is high intensity interval training. This is a surefire way to burn fat, build lean muscle and keep the feminine look we love. It's time to get that body you want and absolutely deserve!

High intensity interval training (HIIT) is a combination of fast bursts of exercises, coupled with rest periods. Resting allows the body to maintain muscle (curves), while short, intense burst sheds fat (slim body). The intervals raise metabolic burn and keep your metabolism high for 24 hours post-workout, meaning your workout will continue to shape your body well after you finish the last rep.

HIIT is also a very efficient use of your time since you don't need to log countless hours at the gym to see major results. This type of training is designed to burn significant calories and fat in a short period of time. All you need is 20-30 minutes in your day to workout.

Need more motivation? This workout will increase your sex drive, improve circulation and raise energy levels!

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HIIT Bombshell Body Workout

Perform each exercise as fast as possible for 45 seconds. Rest for 15 seconds before moving on to the next exercise. Once you complete the entire routine, repeat three more times for a total of four. Perform the workout 3-4 times per week. You'll need one set of dumbbells (10-20 pounds) and one mat.

A Quick HIIT Workout For A Bombshell Body Hero Image
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Stand with feet hip-width-distance apart. Hold dumbbells by your sides.

Deeply bend knees, shift hips back and lower down until thighs are parallel with the ground. Keep chest up and shoulder blades drawn together (photo).

Explosively press through feet to come back up to standing. Immediately lower back down into a squat. Maintain knees behind toes and hips back.

Perform as many reps as possible for 45 seconds.

A Quick HIIT Workout For A Bombshell Body Hero Image
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Place hands on the ground, slightly wider than shoulder-width. Extend legs straight back and strongly engage core (photo).

Bend elbows and lower down until chest touches the ground (or comes close).

Press through the hands to come back up to starting position. Make sure hips don't collapse and legs are engaged the entire time.

Perform as many reps as possible for 45 seconds.

A Quick HIIT Workout For A Bombshell Body Hero Image
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Stand with feet hip-width-distance apart, holding dumbbells in each hand. Draw shoulder blades together and make sure your core engaged.

Take a big step back with your right foot and deeply bend both knees until right knee is hovering over the floor and left knee is directly above ankle (photo above, left).

Come back to standing and bring right knee up so your thigh is parallel to the floor. Curl the weights up toward your shoulders (photo above, right).

Repeat the movement on the other side by stepping back with left foot. Keep torso upright the entire time.

Perform as many reps as possible in 45 seconds.

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A Quick HIIT Workout For A Bombshell Body Hero Image
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Stand with feet hip-width-distance apart and parallel. Deeply bend both knees, shift hips back and swing arms back, keeping your chest lifted.

Swing arms forward and explosively jump as far out in front of you as possible (photo). Land softly with knees bent and hips back. Turn 180 degrees and repeat the movement.

Perform as many reps as possible in 45 seconds.

A Quick HIIT Workout For A Bombshell Body Hero Image
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Stand with feet hip-width-distance apart, holding one dumbbell in front of your hips. Slightly bend both knees and shift hips far back until your torso is close to parallel with the floor so the dumbbell is now between your legs (photo above, left). Make sure to keep your back flat.

Switch direction by driving the hips forward, lifting the dumbbell up to chest height so your body forms a straight line from head to toes (photo above, right).

Reverse direction again by letting the dumbbell drop between legs, bending knees and shifting hips back.

Perform as many reps as possible for 45 seconds.

A Quick HIIT Workout For A Bombshell Body Hero Image
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Stand with feet hip-width-distance apart and bend bend your arms so your hands meet behind your head. Deeply bend both knees and shift hips back into a squat (photo above, left).

Come back to standing and kick right leg straight out to the side. Engage obliques (side of your waist) to help lift your leg even higher. Come back to center.

Perform as many reps as possible in 45 seconds.

A Quick HIIT Workout For A Bombshell Body Hero Image
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Set the dumbbells about 15 yards apart to serve as your markers. Start in front of one dumbbell with knees bent, hips back and chest up (photo).

Shuffle sideways as fast as possible to the other dumbbell. Quickly switch direction and shuffle as fast as possible back to your starting point.

Continue to switch sides, moving back and forth as fast as possible for 45 seconds.

Photos courtesy of the author


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