New Workout: BOSU Total Body Fat Blasting HIIT Workout

Posted on April 4, 2014 at 11:15 am by

Hi my sweet Glisteners! I hope y’all are ready for a full body, butt kicking workout! But first can we talk about the fact that in TWO WEEKS (how did that happen?!) I’ll be getting married? The next 2 weeks are going to be crazy town. I have so many little details left to finish up! I might be a little MIA on the blog and on Insta but I’ll try my best to keep y’all updated with wedding stuff at least!

If you follow me on Insta, you might have caught on to my obsession with BOSU balls. BOSU stands for Both Sides Up/Utilized. Which means that you can use the equipment on either side. You’ll see what I mean when I show you a picture.

It’s one of my all time favorite pice of equipment because it can be used to train your entire body. They are great to help train for better balance, stabilization, and for making your plyos a little more challenging. I got mine at Dick’s Sporting Goods and even though it was a little pricey ($90) it is worth it, because I use it at least 4 days per week. I do mostly ab and leg work with mine but the possibilities are endless.

I put together a full body fat blasting HIIT workout using just the BOSU! So next time you see the BOSU ball at the gym, don’t run away from it. It’s a fabulous piece of equipment that you’ll fall in love with. Promise!

BOSU Fat Blasting HIIT Workout

Workout Breakdown:

  • Each exercise for ONE MINUTE at high intensity
  • Take as short of breaks as possible during exercises.
  • Once you’ve completed all 6 exercises, take a 60-90 second break
  • Do 6 rounds total

Exercise Explanations:

1. Burpee: Start with the BOSU over your head (the flat part facing down), as shown in the picture. Place it down, jump back into a plank (still on the BOSU), power up from the plank, and bring the BOSU back over your head. That is one rep.

2. Plank Step Off: Start in a plank with your feet on the BOSU (which is facing up this time). Make sure that your wrists are right under your shoulders and that you keep your hips down…I don’t want your butts up in the air. Your body is a straight line. Slowly and with control, step one foot off of the BOSU at a time. Bring that foot back onto the BOSU and then step the other foot off.

3. Up & Over: The keys to this one are speed and staying low in the squat. Start in a squat with one foot on the BOSU (facing up). Jump up and land on the other side of the BOSU with your other foot on it. Make sure each time you land, you land deep in a squat. This should be one fluid motion. I have video demos on Instagram if you’re unsure!

4. Cross Climber: Start in a plank on the BOSU (facing down) and bring one leg to the opposite elbow. Go back to plank and repeat with the other leg.

5. Dynamic Lunge Hop: For this one, alternate which leg is on the BOSU every round. So the same leg is staying on for the full minute. Start in a lunge with the BOSU (facing up) behind you. Stand up onto the BOSU (the same leg stays on it the whole time) and carry the leg off the BOSU back so that you are now lunging with the BOSU in front of you. This is a quick and fluid motion. There is a video demo on Insta if you need help!

6. Single Leg Bridge: Same as above, you are alternating legs for each round. So each leg will do 3 rounds, if that makes sense. Start with one heel digging into the BOSU (facing up) while you are lying on your back. The other leg goes straight up in the air, foot flexed, just like you are going to raise the ceiling with your leg. Drive your hips straight up toward the ceiling and then back down.


This workout is meant to really get that heart rate up and blast calories! HIIT style workouts really burn fat and help preserve lean muscle mass. You can read more about them here.

Happy sweating babes! And have a wonderful weekend (:

xo, Jess

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  • Samantha says:

    Girl. I use the BOSU ball pretty much every time I’m at the gym now because of your workouts. If I didn’t have a gym membership, I’d buy one like…yesterday. Love! Can’t wait to try this.

  • Janessa says:

    I wish my lunch time gym had a BOSU! My weekend gym has one and that is one of my favorite things. I haven’t bitten the bullet on buying one for home yet because the cheap side of me things I may find a deal on one one of these days, lol. I think I better just give in and buy one.

    • Glisten Fit says:

      First of all…I think it’s amazing that you have a lunch time gym! DEDICATION girlfriend…I like it (: And obviously you know my answer is going to be YES, buy one! haha!


  • Bridget says:

    Please create more workouts with the BOSU. I just purchased it because of this workout. Thank you. You are amazing.

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