At Home HIIT Workout

It was pouring all day today and I had no motivation to drive to the gym through the crazy wind and rain. So I came up with a quick 30 minute HIIT workout to do at home. On days where I don’t feel like leaving the house, I put together quick routines like this to stay active! I hope my exercise explanations make sense! 

Complete the exercises for 10 reps each, nonstop for 7 minutes. Complete the circuit 4 times with a 1 minute rest in between each set.

Walk down + Superman
Standing straight, bend down and use your hands to walk out until you’re in a push-up stance. Use your arms to come down so you’re lying on the ground, as a half push-up. Put your arms straight forward. While looking straight, lift your arms and legs off the group so only your hips and stomach are touching the ground. Push-up to get off the ground and walk backwards with your hands until you’re standing straight again.

walk-out

Push Up + Roll
Perform a regular push up. When up, take your right arm and extend it up in the air as you turn body towards the right. For balance, bring your right foot behind your left foot. Bring your right arm back to the ground and complete a push up. Complete the same exercise for the left side.

push-up-hand-raise

Front Squat + Side Lift
Perform a front squat. Stand back up and lift your right leg up to the side. Perform another squat and lift your left leg up to the side.

squat-side-lift

Plank Jacks + Mountain Climbers 
Start off in a plank position. Open and close both legs in a jumping motion two times. Once your legs are together, rotate your legs coming towards your chest and back out in a running motion 3 times total.

plank-jumps

Jumping Jacks + Sumo Squat
Perform two jumping jacks followed by a sumo squat. Squat with your feet wider apart. Be sure to not let your knee pass your toes.

jumping-jacks

There you have it! A great in-door HIIT workout to stay active! Check out a quick video of the workout here on my instagram!

Don’t forget to follow me on my fitness instagram @fitwithtania!

 

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Legs & Core – HIIT Workout

I love holidays because the gym is so empty! I don’t have to wait around to use equipment or constantly be smelling other people… gross! Here is my HIIT workout I did on Saturday.

Warm Up
10 minutes on elliptical at speed of 6.0 with level 3 incline

After each circuit, take a 1 to 2 minute rest before starting the next one.

Circuit 1: (Complete x2 nonstop)
1. Squat press w/ 8lbs (x12)
2. Leg Lifts (x20)
3. Knee Ups on Stool w/ 8lbs each hand (x12 each leg)
4. Circle Leg Lifts (x20)

Circuit 2: (Complete x2 nonstop)
1. Sumo Squats w/ 15lbs (x12)
2. Standing Side Crunch w/ 10lbs (x20 each side)
3. Jumping Jacks (x50)
4. Russian Twists w/ 10lbs (x40 total)

Circuit 3: (Complete x2 nonstop)
1. Squat Press w/ 8lbs (x12)
2. Bicycle Crunches (x40 tota)
3. Step Ups on Stool w/ 8lbs each hand (x12 each leg)
4. Reverse Dumbbell Crunch w/ 6lbs (x15)

Circuit 4: (Complete nonstop) Notice the weight increase. The exercises stay the same.
1. Cable Twist “Woodchopper” 7.5lbs (x15 each side)
2. Donkey Kicks w/ 6lbs (x15 each leg)
3. Cable Twist “Woodchopper” 12.5lbs (x15 each side)
4. Donkey Kicks w/ 8lbs (x15 each leg)
5. Cable Twist “Woodchopper” 17.5lbs (x15 each side)
6. Donkey Kicks w/ 10lbs (x15 each leg)

Stretch it out!

I hope everything makes sense! If you have any questions feel free to comment or DM me on instagram! Remember, if you find yourself struggling too hard, you can always modify exercises to fit your comfortability level. Or take it slower. Just make sure you keep moving. Make your heart work hard and challenge yourself and your body!

 

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