This is a full body HIIT workout for a slim and toned body (one of my favs!).

I’m a big fan of HIIT!

This type of training is super quick and it burns lots of calories.  For example, if your friend runs for 40 minutes and you do a HIIT workout for 20 minutes, you and your friend will burn the same number of calories.

It’s great if you don’t have a lot of time on your hands ;)

Also, studies have shown that HIIT increases your metabolism and keeps it that way for hours. This means you’ll continue to burn calories after your workout.

Enjoy :) xx



  • Complete each exercise for 40 seconds then rest for 20 seconds.
  • Do 3-5 rounds. 


hiit workout full body


hiit workout full body


hiit workout full body

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hiit workout full body


hiit workout full body

Hope you liked this workout!

If you like this style of training you might like my 3 Steps to Lean Legs Program. It is designed to help you get leans and toned legs.

My program includes full body workouts similar to these ones here, cardio training and an 8-week meal plan. This way you can be sure you’re eating healthy :)

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Love Rachael Xx

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

2 Responses

  1. So I bought the Lean Legs ebook. I was under the impression I was paying $80 for a personalized mesomorph plan. Out of curiosity I checked out the other two body types and to my disappointment I found that all three work outs and diet plans are the same. I feel cheated. If it’s so important to have a specific diet and exercise plan why are they all the same? Is there anything unique I will receive for being a mesomorph in further emails etc. or is this all just marketing? Super bummed.

    1. Hi lovely,
      I’m sorry to hear that!
      The Lean Legs Program is tailored for your body type. These are the main differences between the three body types:

      – The endomorph plan has no HIIT, only light circuits and cardio and the meal plan is 25% carbs, 45% fat and 30% protein.

      – The mesomorph plan has HIIT plus circuits and cardio. And the meal plan is 40% carbs, 30% fat and 30% protein.

      – Lastly, the ectomorph plan has HIIT, circuits and cardio, and the meal plan is 50% carbs, 25% fat and 25% protein. This body type is the only one that can lift heavier weights, but we did not include them as we wanted the workout plan to be on the more conservative side, so workouts are the same as mesomorph’s.

      That being said, all meal plans start out with low carb (20%) for the first 4 weeks to increase fat burn, but the calories for these first 4 weeks are different. And then the meal plan changes to the correct calories and macros for each body type in weeks 5-8.
      All versions of the eBook have the same theme which is a focus on light circuits that don’t bulk up, so we did not want to make them significantly different. It’s all in the same style. :)


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