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!

 

5 Circuit Killer HIIT Workout

Today I completed a killer 5 circuit workout when normally I only do 4 circuits! Half way through I felt like throwing up, but I kept pushing because I was so motivated to finish! I definitely don’t recommend doing workouts so intense they make you feel like or actually throw up, but I was so into this one I had to finish!

Circuit 1: Treadmill
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 5.0 / 1
12 / 3.0 / 2
12 / 5.0 / 1
0 / 2.8 / 2

Circuit 2: Legs & Abs (7 minutes nonstop)
Squat and Press w/ 8lbs (x12)
Leg Lifts (x20)
Knee Up with Lounges (x12 each leg)
Bicycle Crunches (x40)
1 Minute Rest

Circuit 3: Arms & Abs (7 minutes nonstop)
Push ups (x12)
X Crunches (x30 total)
Tricep Dips (x12)
Regular Crunches (x40)
1 Minute Rest

Circuit 4: Legs & Abs (7 minutes nonstop)
Cross Over Steps w/ Stepping Stool (x40 total)
Heel Touches (x40)
Jump Squats (x20)
Russian Twists w/ 8 lbs (x40)
Step Ups w/ 6lbs each hand (x12 each leg)
1 Minute Rest

Circuit 5: Arms & Shoulders (7 minutes nonstop)
Overhead Tricep Extension w/ 6lbs (x12)
Jumping Jacks (x50)
Bicep Curls w/ 5lbs (x12 each arm)
Shoulder Press w/ 5lb Dumbbells (x10)

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IMG_1615

Full Body – HIIT Workout #5

It’s been a while since I’ve posted a workout, probably because I’ve been slacking A LOT at the gym lately. It feels so good to be back! Here is my full body HIIT workout.

Warm up: Treadmill
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 5.0 / 1
13 / 2.8 / 2
13 / 5.0 / 1
10 / 2.8 / 2

Complete each circuit 2 times non stop. Take a 1 minute rest before moving to the next circuit. All exercises are completed with dumbbells.

Circuit 1: Shoulders & Back
-Shoulder press w/ 6lbs (x10)
-One hand back rows w/ 8lbs (x10 each arm)
-Shoulder later fly w/ 6lbs (x10)
-Deadlifts w/ 12lbs in each hand (x10)

Circuit 2: Legs & Abs
-Squat press w/ 8lbs (x10)
-Leg lifts (x20)
-Cross over steps w/ stool (x40 total)
-Bicycle crunches (x40 total)
-Knee ups on stool w/ 10lbs each hand (x12 each leg)

Circuit 3: Arms & Abs
-Push ups (x10)
-Regular crunches (x40)
-Tricep extension w/ 10lbs (x10)
-V-ups (x20)
-Russian twists w/ 8lbs (x40 total)
-Jumping Jacks (x40)

Don’t forget to follow my fitness instagram @fitwithtania and like my facebook page!

Full Body – HIIT Workout #4

Here’s my HIIT workout from today. Push through! You’ll feel so amazing at the end!

Treadmill
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 5.0 / 1
13 / 2.8 / 2
13 / 5.0 / 1
10 / 2.8 / 2

Circuit 1 (7 minutes nonstop)
1. Drop Pushups (x10)
2. Sumo Squats w/ 10lbs (x10)
3. Jumping Jacks (x50)
4. Bicycle Crunches (x40 total)
5. Front Lunges (x10 total)

Treadmill
15 / 3.0 / 2
15 / 4.5 / 1
13 / 2.8 / 2
13 / 5.0 / 1
10 / 2.8 / 2

Circuit 2 (7 minutes nonstop)
1. Step ups w/ 10lbs in each hand (x12 each leg)
2. Overhead tricep extension w/ 10lbs (x10)
3. Cross-over Steps w/ stool (x40 total)
4. Russian Twists w/ 10lbs (x40 total)
5. Jump Squats (x10)

Treadmill
15 / 3.0 / 2
15 / 4.5 / 1
13 / 2.8 / 2
13 / 5.5 / 1
8 / 2.8 / 2

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

HIIT + Cardio Workout

Since I haven’t done a good cardio workout in a while, I decided to do one today! Usually I find LISS cardio workouts really boring. I can’t do the same thing for 45 minutes. So instead, I changed it up and used 3 different cardio machines for today’s work out, keeping my heart guessing and myself less bored!

Treadmill
Incline / Speed / Minutes
15 / 2.8 / 2
15 / 4.5 / 1
13 / 3.0 / 2
13 / 5.0 / 1
10 / 2.8 / 2
10 / 5.5 / 1
8 / 3.0 / 2
8 / 5.8 / 1
5 / 2.8 / 2
5 / 6.0 / 1
Cool down for 2 minutes

Then I went to the stair machine and used it for 10 minutes on level 7. This was the first time I’ve ever used a stair machine and I absolutely love it! It really worked out my heart and left me sweating a waterfall!

After that I used the elliptical for 15 minutes with no incline at a speed of 5.8.          
I ended my workout with a 2 minute cool down on the elliptical and then stretched out my legs.

Full Body – HIIT Workout #2

Here is the HITT workout I did today. Keep in mind that it took me at least a few weeks to build up the stamina to be able to complete a full workout! If you find yourself struggling, push yourself to at least finish the circuit even if that means slowing down. As long as you are moving the entire 5 or 7 minutes! It’s the only way to build up that stamina!

Warmup on Treadmill
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 5.0 / 1
13 / 2.8 / 2
13 / 5.0 / 1
10 / 2.8 / 2
10 / 4.5 / 1
Cool Down

Circuit 1 (Legs)
Complete this circuit as many times as you can for 7 minutes nonstop.
1. Sumo Jump Squats (x10)
2. Knee Ups w/ stepping stool w/ 8lbs each hand (x12 each leg)
3. Cross Over Steps w/ stepping stool (x30 total)
4. Leg Lunges (x10 total)
5. Front Squat w/ 10lbs (x10)

Circuit 2 (Arms)
Complete this circuit as many times as you can for 5 minutes nonstop.
1. Push-ups (x10)
2. Tricep Dips (x10)
3. Jumping Jacks (x50)
4. Bicep Curls w/ 4lbs (x10)
5. Overhead Tricep Extention w/ 8lbs (x10)

Circuit 3 (Abs)
Complete this circuit as many times as you can for 7 minutes nonstop.
1. Leg Lifts (x20)
2. Crunches (x40)
3. Glute Bridge w/ 8lbs (x20)
4. Heel Touch (x20)
5. Russian Twists w/ 8lbs (x40)

Full Body – HIIT Workout

My full body workout today was TOUGH. It left me sweating puddles but made me feel so amazing afterwards! I felt so positive and optimistic for the rest of the day. Check it out and give it a try! Don’t forget to tell me what you think!

This HIIT workout is a mix of treadmill resistance and weight resistance training. These types of high intensity resistance workouts are the best way to burn fat fast! The workouts keep your heart guessing for what is next and keep your body burning calories even after you’re finished!

Treadmill Circuit 1
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 4.5 / 1
13 / 2.8 / 2
13 / 5.5 / 1
13 / 2.8 / 2

Strength Circuit 1 (Arms & Abs)
Go through this circuit nonstop for 7 minutes
1. Push ups (x10)
2. Hip-Lift Progression w/ 10lbs (x15)
3. Tricep Dips (x10)
4. Russian Twists w/ 8lbs (x20)
5. Bicep Curls w/ 6lbs (x10)
6. Toe Touches (x20)

Treadmill Circuit 2
15 / 2.8 / 2
15 / 6.0 / 1
13 / 3.0 / 2
13 / 5.0 / 1
13 / 3.0 / 2

Strength Circuit 2 (Legs/Glutes & Abs)
1. Squat Jumps (x10)
2. Leg Lifts (x20)
3. Weighted Step Ups (x15 each leg)
4. Bicycle Crunches (x40)
5. Squat & Press w/ 10lbs (x10)
6. Crunches (x40)

If you enjoyed this workout, check out Kayla Itsines and Alyss’s guides. They have similar workouts like this in their guides. Their guides is actually what helped me to create my own workouts that I found enjoyable! Don’t forget to follow me on my fitness instagram!