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Try This Full Body Glider Workout

Try This Full Body Glider Workout

Looking to up the ante with your at-home workouts? Try this full body glider workout. Depending on the type of floor you have, you can use either paper plates or towels for all of these moves. 

Try this awesome full body fat-burning HIIT workout

Try this awesome full body fat-burning HIIT workout


Get fit fast with this full body fat-burning HIIT workout. This circuit focuses on bodyweight moves to get the job done. As long as you have an exercise ball, you can do it at home, in the gym, or on the go. Try doing a headstand for an extra core challenge during the exercise ball leg raises. Workout by PumpUp member @jatie.

Full body fat-burning HIIT workout

Exercise Ball Leg Raises (modified: laying)

Exercise ball leg raises (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Balance your upper body on your forearms and keep an exercise ball at your feet. Squeeze the exercise ball up until your body is extended into a full headstand. Lower your legs down with control and repeat.

Modification: Lay flat on your back with your spine in a neutral position. Raise your legs toward the ceiling while squeezing the exercise ball with your feet. Slowly lower back down to the ground and repeat.

Front squats

Front squats with a dog (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Begin in a standing position, with your legs spread at a shoulder's width apart. Lower your glutes down to wards the floor, making sure that your knees don't extend past your feet. Push your legs back up to a standing position and repeat.

Modification: Hold a kettlebell (or even your puppy) to your chest for an extra challenge

Stability ball knee-ins to push-up

Leg pull ins (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Start in a raised plank, with the tops of your ankles balancing on the stability ball. Keep your upper body in the same position, brace your core, and use your lower abs to bring your knees towards your chest. Make sure that the stability ball follows through with your feet. Roll your legs back into a raised plank position, and lower your chest to the floor for a push-up. Repeat.

Around the world jump squats

Around the world squats (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Begin in a standing position, keeping your legs at a stance that is slightly wider than your shoulders. Lower your body down into a squat, jump your body upwards, and switch directions. Repeat the squat and return to centre, then rotate your next jump to the opposite side. Repeat.

Burpees with a tuck jump

Burpees (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Begin in a raise plank position. Lower your body towards the floor, bracing your core throughout the movement and keeping your elbows pressed towards your sides. Push your body up into a plank, hop your feet towards your chest, jump as high as you can while tucking your knees toward your chest, and hop your body back into a plank. Repeat.


Perform each exercise for 30 seconds, with 20 seconds of rest in between each exercise. Rest for 1-2 minutes between each circuit. Repeat the full body fat-burning HIIT workout for two to three times more, or until 15 to 20 minutes have elapsed.

Full body fat burning HIIT workout printable // The PumpUp Blog

Did you give this full body fat-burning HIIT workout a try? Pin it for later so that you can do it again! Let us know what your favorite bodyweight moves are in the comments below.

The only 4 moves you need for a fat burning HIIT workout

The only 4 moves you need for a fat burning HIIT workout


Ramp up the intensity and the insanity. This fat burning HIIT workout will get your heart beating out of your chest in a matter of minutes. Do a small warm up before doing these HIIT moves and prepare to get sweaty. Fat burning HIIT workout // The PumpUp Blog

Plank jacks to hip dips

Plank jacks gif // The PumpUp Blog

Begin in a raised plank position, with your shoulders in line with your wrists. Lower each forearm down to the floor, maintaining the plank. While you're in the low plank, drop your hips down to one side of the mat, then twist them to the other side. Walk your hands up into starting position and repeat.

Explosive plank jump-ins with push-ups

Explosive plank jump ins gif // The PumpUp Blog

Begin in a raised plank and lower your body into a wide stance push-up. Upon raising your body back to start position, promptly jump both of your feet towards your forearms, then jump them back into plank. Repeat.

Squat jump pulses

Squat jump pulses // the PumpUp Blog

Pulse down into a squat and jump straight up into the air. Land softly, and go back into a squat before you jump up again. Repeat.

Wall walks to push-ups

wall walks to push-ups (HIIT gif) // The PumpUp Blog

Begin with your hands planted firmly on the ground, feet resting next to a wall. Slowly walk your hands toward the wall and walk your feet up the wall, until your body makes a 45 degree angle. Bring your body back down into a plank position and do a push-up. Repeat.

Loved this fat burning HIIT workout by PumpUp member @jatie and @xogingy? Let us know in the comments below! What are your favorite fat burning HIIT moves?

7 Fat Burning HIIT moves you need to try for your next workout

Burn fat FAST with this amazing HIIT circuit from PumpUp member Katie Evitts. These fat burning HIIT moves will give you a full body workout. The only equipment you will need is a pull-up bar. We have broken each exercise down into gifs so that you can review how to do each move correctly. Share this workout with a friend so that you can try it together!

Fat Burning HIIT moves that you can keep with you forever

Fat-burning HIIT moves pullup

Pull-Ups *

wide grip pull up gif Wide-Grip *

pull up burpee gif Pull-Up Burpees

squat jumping jacks gif Jump Jack Squats

180 jump squat gif 180° Jump Squats

JatieHIIT6 Half Burpees

JatieHIIT7 Spiderman Push-Ups Perform each exercise for 30 secs, then rest for 20 seconds. After completing 1 round, rest for 2 minutes. Then repeat round 1-2x MODIFIED: Negative Pull-Ups & negative Wide-Grips (Jump up, then slowly lower yourself) *


Exciting PumpUp milestone: Double tap to say congrats! @jatie is our first PumpUp member to reach 100,000 followers! We’re head over heels for all that she has achieved!

“The roots of true achievement lie in the will to become the best that you can become.”- Harold Taylor

Check out for some of her workout challenges and fitness tips!


It’s the last day of @katefit_'s 12 days of FITmas challenge! This workout will kick your booty into gear just in time for the holidays. 
  • 12 Triple Jump Squats
  • 12 Prisoner Squats
  • 12 Walking Lunges
  • 12 Lunge Kickbacks
  • 12 Jump Jack Squats
  • 12 minutes of Interval Sprints (Sprint 30 secs, power walk 30 secs, repeat)
  • (Repeat 2-3x)
Daily Challenge: Try something new today! (a new healthy food, a new hobby, a new yoga pose, etc.).
Tag @katefit_ and #SpreadPositivity if you try. You can have a merry FITmas all year long by using these workouts as part of your regular routine! 

12 Days of FITmas - Day 1

This is a challenge by PumpUp member Katie Evitts (@jatie). Follow her Instagram (@katefit_) and YouTube for the full videos. Keep up to date with the challenge on the PumpUp app

On the first day of FITmas my trainer made me do…

  • 12 sumo squat leg lifts
  • 12 lunge pulses (each leg)
  • 12 jump squats
  • 12 frog hops
  • 12 burpees

Repeat 2-3x

Your daily FITmas challengeDrink more water

  • 2L + for ladies
  • 3L + for guys

Follow PumpUp on Tumblr to keep up with the challenge


Never skip leg day again

Who says leg day has to be a chore? Here are two of PumpUp member @jatie’s favourite leg and butt exercises. 

  • 180 Jump Squats
  • Wide Squat Leg Lifts

Follow PumpUp on Tumblr  for more workout gifs and videos!

You asked PumpUp, we answered - Kate E. (jatie) edition


We initiated an Ask Me Anything with one of our amazing PumpUp members Kate E. (@jatie). We discussed everything from tips on how to stay motivated, to healthy eating, to exercises that target specific areas of your body!

Q: What are your best tips for beginners looking to get fit?

If you’re going to strength train, start with strength machines. They’re safer and don’t typically require a spotter. Nevertheless, these kind of tips depend on what your training goal is!

Q: My family isn’t very healthy. How can I stay healthy when they eat so much junk food?

As a start, talk to your parents and let them know you want to start living a healthier lifestyle. Ask if you can go grocery shopping with them to pick out healthy options. If you can, let them know that you want to try packing your own healthy lunches. 

Q: How do you stay motivated? What’s your routine?

I train because I care about my body. I’d rather push through it than regret not doing it. I don’t look at it as a chore. You gotta train your mind to work without motivation. Do it for a better, happier you. 

As for my routine, I do a lot of strength training, high intensity interval training (HIIT), and plyometric training. 

Q: Is it ever hard for you to be motivated to workout/eat healthy?

Of course! I have my ups and downs too.

I LOVE sweets, but I remind myself how crappy I feel after eating garbage, as opposed to how amazing I feel after eating healthy. 

Q: What’s the best time to exercise, or exercise in general when you’re busy with school and tired all the time?

Figure out what time of day you feel most energized, then get in a quick 30 min HIIT session. :) It’ll be super efficient!

Q: What are the best workouts to lose weight effectively?

Interval training. It’s said to burn about 6x more fat than regular same-paced cardio!

Q: How do you beef up your arms? What are the best exercises for this?

Be sure to eat plenty of protein within 30 minutes after you exercise. Workout wise, the best exercises depend on which muscles you’re trying to build! Anything from curls to tricep dips will be effective!

Q: What food do you eat before a workout?

My go-to pre-workout is a banana! Along with a slice of whole grain toast with peanut butter or a fruit smoothie!

Q: What are some healthy snack ideas/recipes?

Veggies and hummus, organic applesauce, baked sweet potato fries, fruit smoothies, and sliced apples with peanut butter and oats on top!

Q: What’s a good way to tighten your abs and slim down your thighs?

Keep your diet on point, be consistent with fat burning exercises like HIIT, along with core strengthening exercises. 

Q: How do you burn belly/thigh fat?

High-intensity interval training, plyometric training, and heavy weightlifting are my favourite fat burning exercises. you can’t spot burn fat, but you can burn fat all over. It comes down to eating healthy, and exercise!

Q: Do I stretch before or after the workout?

Stretch after you exercise, but be sure to do dynamic warm-ups before you exercise to prevent injury! Stretching cold muscles can be damaging! 

Q: Favourite workout gear? What works best for you?

I love anything comfortable! I wear airabella apparel capris basically everyday, but I love Nike and affordable clothes from stores like Marshalls. 

Q: Can you make more videos for exercises that target your legs and glutes?

Sure! I would love to. 

Follow Kate on Instagram (@katefit_) and on PumpUp @jatie