BOSU HIIT | 30 Minute FULL BODY Fat Loss Workout

It’s been soooooooooo long since I’ve busted out my BOSU, and you can’t even imagine how much I’ve missed it!  The BOSU used to be a very regular piece of equipment in my rotation, and then…

Well, I’m not really sure what happened, to be honest.  I still care about balance work, I still enjoy working on unstable surfaces, and I definitely still need to work on the BOSU.

I suspect that I haven’t made a BOSU video in a while for two reasons:

  1. Not everybody has one.
  2. Workouts that are “good for you” aren’t always very popular.

That second thing is hard for me.  As you probably know, I consider it my personal mission in life to deliver workouts you need, not just workouts you want.

So here’s a dose of character-building sweat!

BOSU HIIT - 30 Minute FULL BODY Fat Loss Workout from Pahla B Fitness


BOSU (or a COUCH CUSHION – really!)

Warm Up and Cool Down:
Brief warm up is INCLUDED, and cool down is LINKED (

Exercise Time:
31 minutes

Why you’re going to ❤ this workout:
The BOSU is just that much FUN!

Where this fits into your routine:
This is FULL BODY, with plenty of cardio, plenty of strength and a decent amount of core, so you can put it anywhere on your schedule.

Who can do this workout safely and well:
Exercisers with some balance and cardio experience. The BOSU really makes a difference!

Where I was sore the next day:
Honestly? I didn’t think I’d be sore! And yet, my thighs had other plans.

Calories Burned:
Approximately 200 – 300 calories (this number depends on your weight and intensity)

⌛ HIIT timer is set for 30 seconds of work and 10 seconds of rest.

WARM UP (untimed and uncounted):

  • Arm Circles
  • Arm Crossers
  • High Knees
  • Booty Kickers

MAIN WORKOUT (complete each mini-circuit four times before moving on):

Lower Body Mini-Circuit:

  • Step Ups
  • Reverse Lunges
  • Lateral Step Overs
  • Split Squats (one interval on each side)

Upper Body and Core Mini-Circuit:

  • Mountain Climbers
  • Rockers
  • Foot Walkers
  • Side Crunches (one interval on each side)

FINISHER (complete four rounds with NO REST):

  • Jump Ups + Toe Tappers

Can’t see the video below?  Click here to watch it on YouTube:



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