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!

 

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!