HIIT Home Workout with Jamia Fields

Canceled practices and workouts suck, but it happens, and you’re not alone. Even pro athletes experience it sometimes. When circumstances are out of your control, it’s important to remember that you can always control your response. So even if you can’t get to the gym or the facilities are under construction, don’t give in to the excuses. The best athletes find a way to get their workout in no matter what, even if it means working out from home.

Take pro soccer player Jamia Fields, for example. Even on days when she can’t get to the gym for training, Jamia finds a way to get out and get moving.

“It’s important to stay active as much as possible, whether that’s playing sports, doing yoga, hiking, or walking your dog,” Jamia said. “My favorite go-to home workout is always a HIIT workout!”

These high-intensity workouts allow you to get your heart rate up and blood pumping without a lot of extra equipment or special machines. Try out Jamia’s favorite HIIT workout below!

Jamia Fields does crunches on a yoga mat.

Jamia’s Favorite HIIT Home Workout:

  • 50 jumping jacks
  • 20 squats
  • 20 jump squats
  • 20 split squats (alternating legs)
  • 15 burpees
  • 25 push-ups
  • 30 mountain climbers
  • 25 crunches
  • 25 reverse crunches
  • 60 sec. plank hold
  • 30 sec. right side plank hold
  • 30 sec. left side plank hold
    REPEAT 3x

Pro Tip: To make your workout more challenging, hold a pair of dumbbells during all the squats. Start with 10 lbs and increase as you continue getting stronger.

Don’t forget to finish your workout with a cool down session to stretch out your muscles. It’s essential for a successful recovery.

Jamia Fields does box jumps.

You can follow Jamia on Instagram and Twitter.

Looking for some new training gear to take your workout to the next level? Head on over to eastbay.com.

Softball Hand-Eye Coordination Drills with A.J. Andrews

Softball star A.J. Andrews shares how she sharpens her hand eye coordination skills to dominate on the diamond.

Tamera “Ty” Young: More than an Athlete

Tamera "Ty" Young shares her thoughts on how women's basketball players have always been actively involved in sparking a change for racial and social justice.

Basketball Ball Handling Drills with Jaliyah Manuel

Up your handles on the court with these drills from basketball prodigy Jaliyah Manuel.

Adrianna Hahn – ConqHERing Every Obstacle

The former Villanova and Ursuline Academy standout made it her mission to give back to the women's basketball community. Read her impressive story here.

Embiid Featured Image

Trust the Process: An Inside Look at Joel Embiid’s First Signature Shoe

Philadelphia superstar Joel Embiid has teamed up with Under Armour to launch his first signature shoe, the UA Embiid One.

Puma Blog Featured Image

Dream Big: J. Cole and Puma Launch Signature Sneaker Together

Welcome to Dreamville. Make your hoop dreams come true in the Puma RS-Dreamer from J. Cole.

DK Metcalf – Built for Battle

DK Metcalf took the league by storm during his rookie season, but his business is far from over. Read more to find out what's next for the physical phenom.

Offseason Training with Softball Superstar A.J. Andrews

Softball star AJ Andrews answers our questions on the importance of offseason training.

Demanding a Change – A.J. Andrews’ quest for female recognition in sports

AJ Andrews, the first woman to win a Gold Glove, speaks on the obstacles women face in sports and what still needs to be done to obtain gender equality in athletics.


From the football factory that is South Florida, Marquise Brown is looking to become the league's next great deep threat. As he enters his second season with Baltimore what can we expect from the young speedster?

Nike Football: The Bond of a Brotherhood

Football is the ultimate team sport. And stars like George Kittle, Aaron Donald, Stephon Gilmore, and Cooper Kupp know it. Find out more about the brotherhood of football.

HIIT Home Workout with Jamia Fields

Train like a pro! Jamia Fields, professional soccer player, shares her favorite HIIT home workout.

See More