Barefoot 30 Minute FAT LOSS HIIT Workout to TONE, SCULPT + TIGHTEN Your Total Body with a BOSU

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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