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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Booty Builder Workout

I finally found time to post my booty building workout! Do the first three exercises 2-3 times a week and you’re booty will grow in no time! Whenever I work legs or glutes, I make sure to get the first three exercises in along with the warm up. The rest I switch up with other various leg and glute exercises.

Remember, the weights I have listed may be too light or too heavy for you. Make sure you’re lifting weights that fit your comfort level but are still challenging enough. 

Warm Up on Stairmaster
Minutes // Level
2 // 7
1 // 4 with glute kick backs
2 // 7
1 // 4 with glute kick backs
2 // 7
1 // 4 with glute kick backs

Squats w/ Barbell
Warm up with just bar no weights – 10 reps
85lbs – 10 reps
95lbs – 8 reps
115lbs 5 reps

Romanian Deadlifts w/ Dumbbells
25lbs each arm – 10 reps
30lbs each arm – 10 reps
35lbs each arm – 10 reps
35lbs each arm – 8 reps

Lunges w/ Dumbbells
Warm up no weights – 10 reps each leg
10lbs each hand – 10 reps each leg
12lbs each hand – 10 reps
15lbs each hand – 10 reps

The next exercises I switch up on different days of doing the booty builder workout.

Glute Kickbacks on Machine
50lbs – 10 reps each leg
60lbs – 10 reps each leg
70lbs – 10 reps each leg

Hip Thrusts on mat w/ Medicine Ball
No Weights – 20 reps
10lbs – 20 reps
12lbs – 15 reps
15lbs – 10 reps

Try this out for a couple weeks and watch your booty grow! Tell me how it goes and don’t forget to take those progress pics!

For a quick video of the exercises listed above, check out the video on my instagram here.

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HIIT Cardio Workout: Treadmill & Stairmaster

This is the first time I’ve done HIIT on the stair master and thought I’d post my workout for all of you to try! It’s the same structure as the HIIT workouts I do on the treadmill. Enjoy but be ready to sweat a waterfall!

Warm Up:
Swing your legs around (Not joking!)

Treadmill:
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 5.0 / 1
13 / 2.8 / 2
13 / 5.2 / 1
10 / 3.0 / 2
10 / 5.4 / 1
8 / 3.0 / 2
8 / 5.8 / 1
6 / 2.8 / 2
6 / 6.0 / 1
Cool Down

Stair Master:
For the stair master I alternated between level 5 and 10 for 2 minutes and then 1 minute. I’ll write it down below to visualize.
Level/Speed // Minutes
5 // 2
10 // 1
5 // 2
10 // 1
5 // 2
10 // 1
5 // 2
10 // 1
5 // 2
10 // 1
5 // 2
10 // 1
5 // 2

Let me know if you try this workout out and definitely let me know what you thought of it! It was tough but put me in the best of moods after a miserable day!

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Follow my fitness journey where I post about my healthy fitness routines @fitwithtania

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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Weekend Outdoor Track HIIT Workout

I’ve started to enjoy going outdoors and working out on the track and field of nearby high schools. It’s something fun and different and keeps working out exiting! Here is a killer HIIT workout I did this weekend. I hope it makes sense!

Warm up
-Jog 1 lap around track

HIIT Circuit 1: (Complete 3 times)
-Run up and down stairs on bleachers 4 times (2 up, 2 down)
-Jog half a lap
-Run up and down stairs on bleachers 4 times (2 up, 2 down)
-Jog half a lap
-1 minute rest

HIIT Circuit 2: (Complete 2 times)
-Jog ¼ of track
-Sprint ¼ of track
-Jog ¼ of track
-Walk ¼ of track
-1 minutes rest

HIIT Circuit 3: (7 minutes non-stop)
-Squat Jumps (x10)
-Mountain Climbers (x40 each leg)
-Jumping Jacks (x30)
-Bicycle Crunches (x40 total)

End your workout with a slow cool down and stretch for 10 minutes!

Don’t forget to follow me on instagram and facebook! 

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Lower Body & Core – Friday Fun HIIT Workout

This Friday I wanted to do something different at the gym. I wanted to do something random that would keep me excited for my workout and the weekend!

Treadmill
Incline / Speed / Minutes
15 / 3.0 / 2
15 / 5.0 / 1
13 / 2.8 / 2
13 / 5.4 / 1
0 / 2.8 / 2

Lower Body & Core Circuit (x2 non stop)
1. Squat Press w/ 10lbs kettlebell (x12)
2. Leg Lifts (x20)
3. Cross Over Steps w/ Stool (x50 total)
4. Bicycle Crunches (x40 total)
5. Knee Ups w/ 8lbs each hand (x12 each leg)
6. Jack Knife Crunches (x20)

Complete at own time but with minimal rest lengths in any order! Do 2 sets of all the exercises listed below.

1. Squat and Press w/ 10lbs kettlebell on Bosu Ball (x10)
2. Lunges w/ 8lbs each hand, one leg on Bosu Ball (x10 each leg)
3. Sumo Squats w/ 15lbs kettlebell (x10)
4. Circle Leg Raises (x20)
5. Russian Twists w/ 10lbs (x40)
6. V-Ups (x20)

End workout with some good stretching from 10-15 minutes!

Don’t forget to follow me on facebook and instagram!

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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)

Don’t forget to follow me on facebook and instagram!

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