---
title: Bring on the HIIT Training!
description: Summer is here, so here are two HIIT training circuits you can do outdoors or in the gym.
---

[NIFS Fitness Center Blog ](https://www.nifs.org/blog)

# [Bring on the HIIT Training!](https://www.nifs.org/blog/bring-on-the-hiit-training)

 Written by [Jason Quarles](https://www.nifs.org/blog/author/jason-quarles) | Jun 15, 2021 2:49:23 PM

Bring in the summer with some fun ideas to get your fitness goals accomplished. Completing both circuits will help you get a jump-start on your fitness goals going into this summer. This workout can be done outside or in the gym.

- **Reps:** 10-8-6-4-2. Complete 10 reps of every exercise, and then start over with the 8 rep countdown to 2 reps
- **Equipment needed:** A moderate kettle bell
- **Time:** 15 minutes

## Complex #1

- Goblet squat
- KB swing
- Deadlift
- Goblet walk 50ft

Start the circuit with 10 reps. Once you’re done with the goblet walk, start the circuit over at 8 down to 2 reps.

## Complex #2

- Goblet backward lunge
- One-arm KB row, 10 each
- Low KB hang squat
- Squat jumps

*This blog was written by Jason Quarles, IUPUI Athletic Performance Coach. To learn more about the NIFS bloggers, click *[*here*](https://www.nifs.org/fitness-center-0/nifs-bloggers)*.*

[View full post](https://www.nifs.org/blog/bring-on-the-hiit-training)

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