6 Moves to Get You in Summer Shape

Summer is right around the corner, and it’s almost time to swap out outerwear for a bathing suit. Think it’s too late to get in shape for summer? Think again.

High-intensity interval training (HIIT) is the perfect type of workout that will get you looking good fast. HIIT is a type of interval training, which burns serious calories in a short amount of time.

If you’re new to HIIT training, don’t worry we're here to share some of our favorite moves. So put on your TLF gear and get ready to break a sweat!

Watch the video to see the moves in action, or read the step by step guide below.

Seated Row

  1. The Position:
    1. Sit on the platform with knees bent and hold the rope attached. (Usually the machine has a triangle handle, but it could be a bar). Place yourself with your knees slightly bent, so that you have to reach to grip the handle with extended arms but without curling your lower back over.
  2. The Row:
    1. Pull the handle and weight to your lower abdomen. Avoid using the momentum of the row by moving the torso back with the arms.
    2. To target the mid-upper back, keep your back straight. Make sure your chest is out by squeezing your shoulder blades together as you row.
    3. Bring the handle forward under tension to full stretch. Remember that you want to keep your back straight (even though flexed at the hips).

Kettle Swings

  1. The Position:
    1. Stand over the kettlebell with your feet hip-width apart. Put your chest up, and your shoulder back and down. The bell should be placed in the middle of your feet.
    2. Squat down, and grab the kettlebell with your palms facing you, and your thumbs wrapped around the grip.
  2. The Swing:
    1. Stand up tall, while still grasping the bell. Squeeze your shoulder blades together and engage your core while keeping your arms long and lax.
    2. Steering through the heels, explode through your hips to send the weight swinging upwards from the quads. Focus on chest height, with arms extended. By accomplishing this finished position, you are required to snap your hips through, contracting your core while squeezing glutes.
    3. Let the weight do the work as the bell begins to fall. This will help you set up your body for the next rep. Transfer weight back to the heels, while hinging at the hips and loading the hamstrings and glutes simultaneously. Collect the weight, and allow the kettlebell to ride back in-between the legs.
    4. Drive through the heels and hips, as the bell makes its transition from backward to forward to repeat.

 Box Toe Taps

  1. The Position:
    1. Place the edge of your left foot on a stepper (or short platform). Your right foot should be placed on the ground underneath your hip,
  2. The Taps:
    1. Lightly tap your left toe to the stepper, jump to switch feet, brining the right toes up.
    2. Continue switching feet. Repeat these motions for desired reps.


  1. The Position:
    1. Stand with your chest held up and out, and your head facing forward.
    2. Position your feet shoulder-width apart, or slightly wider. To stay balanced, hold your hands extended straight in front of you
  2. The Squat:
    1. Pretend you’re sitting in an imaginary chair, sit back and down. Your head should remain facing forward as your upper body slightly bends forward. Instead of allowing your back to round, let your lower back arch.
    2. Descend down, so that your thighs are as parallel to the floor as manageable, with your knees over your ankles. Press your weight to your heels.
    3. Make sure your body stays tight, and push through your heels to bring yourself to the original position.

Medicine Ball Slams

  1. The position:
    1. Place your feet shoulder width apart, with knees slightly bent. Hold a non-bouncy medicine ball overhead.
  2. The Slam:
    1. With as much force as possible, throw the ball down to the ground in front of your feet. During the movement, exhale and contract your abs.
    2. Catch the ball as it bounces from the floor (if possible). If it doesn’t bounce at all, pick up the ball from the floor while keeping your abs engaged.
    3. Return the ball to the starting position and repeat.

Standing Oblique Twists with Bar

  1. The Position:
    1. Place your feet a little wider than shoulder length apart.
    2. Keep your knees bent, and make sure your hips and your neck are as straight as possible throughout the exercise.
    3. Take the bar and put it behind your neck. Roll your hands over the top of the bar so that your fingers are over the bar.
  2. The Twist:
    1. Begin twisting your body to one side, but keep your hips and neck straight.
    2. Twist over to the other side. The force doesn’t happen until you get to the center and then jerk your bar the other way. The faster you go the harder the twist is, which is going to work the muscles more.
    3. Repeat.