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HIIT Workout for A Slim and Toned Body

By Rachael Attard, Updated Nov 18, 2019
hiit workout for a slim body

I love doing HIIT!

It burns lots of calories in a short amount of time, it even burns calories AFTER you’re done working out and it helps you build muscle tone.

But if your HIIT routine includes exercises like squats, burpees and lunges, it may increase the size of your thighs like it did in my case.

I prefer a leaner and slimmer look but I still want to do HIIT since I know it has a lot of amazing benefits.

That’s why I create HIIT routines that will not cause any bulkiness.

This is a HIIT workout for a slim body that will help you tone up without bulking. And it will help you burn those extra calories (both during AND after exercising). 

Enjoy! :)



  • Complete each exercise for 30 seconds and then rest for 30 seconds.
  • If you want to work a little harder, you can do 45 seconds on and 15 seconds rest.
  • Do 3-5 rounds.

1. PUNCHES (hand weights optional)
hiit workout for a slim body

hiit workout for a slim body
hiit workout for a slim body

3. HIGH KNEE RUNS (resistance band optional)
hiit workout for a slim body

hiit workout for a slim body

hiit workout for a slim body

Let me know if you have any workout requests in the comments below!

I hope you liked this workout and if you did you might like my 3 Steps To Lean Legs Program which is designed to help you get lean and toned legs. It includes FULL body workouts similar to these.

So if you like this style of training, you might want to try it out. :)

Love Rachael Xx

Picture of Rachael

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.

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2 comments on “HIIT Workout for A Slim and Toned Body”

    Hedda says:

    Hi! I love your workout so much❤️I was wondering if these exercises helps get rid of fat on the stomach? Have tried multiple workouts but no one seems to do the trick.

      Lean Legs Support says:

      Hi lovely,

      Getting rid of belly fat is almost 100% related to your diet. The only way to get rid of this fat is to lose overall body fat which is done through consuming less calories than your body uses (eating at a calorie deficit).

      As for the workouts, any type of resistance training helps, but generally HIIT gets the quickest results. High intensity cardio such as running also helps a lot.

      For more helpful tips please have a read of these blog posts:

      The truth about how to lose belly fat

      How to lose lower belly fat

      Favourite ab workout

      Best of luck! xx