5 Ways Workout: HIIT Cardio and Bodyweight Workout
Hi Guys I hope you are having an awesome week. Today we did a killer workout that was a lot of fun. If you need a quick workout that is guaranteed to get you super sweaty and your legs burning this one is for you.
This workout does not require any equipment and can easily be done at home or at the gym.
5 Rounds of 5 Exercises, 5 Different Ways for 50 Seconds Each 10 Second Rest. Be sure to include a warm up, cool down and stretch.
Warm Up: Dynamic Warm Up or Jog, Bike, Elliptical for 5 Minutes to warm up prior to the workout.
If you need more awesome HIIT Workouts here are a few you may like:
Hi guys, I hope you all had a great Christmas and are gearing up to ring in the New Year. I have a feeling 2017 is going to ROCK! Our Christmas was great.
Here is a brief recap! We always go out to breakfast on Christmas Eve. This year my daughter Chloe wanted us all to wear ugly Christmas sweaters so we picked out a few and got all dressed up. Before breakfast we met up with my friend Holly and got some yummy treats. I swear she makes the best cookies. I would post a picture but we ate them so fast! I cannot stay out of them. After breakfast the girls played in the snow a bit and then we headed out to church. After church we came home and had a yummy Italian Soup. My friend Amy gave me the recipe and it is really good. I will have to post the recipe soon, it is a keeper! We spent Christmas morning at home eating a yummy breakfast of my mom’s homemade huckleberry scones and a egg bake. Then we just relaxed in our jammies until dinner and lounged around after dinner with full tummies watching movies. It was a great Christmas as always.
After Christmas and a weekend of indulging in cookies, wine and rich foods I was ready to get back on track. I cleaned up my eating and kicked my workouts up a notch. I am currently trying out the new Cyclebar class which is kicking my butt. Why is cycling so hard? For 2017 my goal is to try a variety of new workouts and add more yoga and meditation into my routine.
To end off the year in my bootcamp class I put together this Best of 2016 HIIT workout. It was a tough one. I was drenched when I was done! I love that feeling!
TOTAL BODY HIIT WORKOUT
For this workout you will need a set of dumbbells, a mat, towel, gliding disk/paper plates and water. This workout can easily be done at the gym or at home.
Warm Up (perform each exercise listed for 30 seconds each) or bike, jog or elliptical for 3-5 minutes until warm.
Jog In Place
Body Weight Squats
Alternating Front Lunges (no weight)
Perform Each Exercise for 30 seconds each. Complete 2-3 rounds before moving on to the next round.
Box Jumps (on high bench or box)
Box/Bench Straddle Hops (on bench or box hop feet out wide and jump up onto the center of the box)
1 Tricep Push Up 1 Bench Hop (on short end of a bench do a tricep push up then hop your feet outside of your hands)
Weighted Bulgarian Split Squat (1 side at a time)
Bench Hop Overs (with hands on bench or box donkey kick side to side)
Single Leg Knee Up (1 leg up on bench, propel knee up into the chest ) Repeat on both sides.
V Sit In and Out Abs (sitting on the bench)
Toe Taps (tap toes right and left on bench)
1 Burpee 1 Jump Up or Double Butt Kicker
Mt. Climbers with Hands on Bench
Round 4 (you will need paper plates, gliding discs or towels for each foot)
Side To Side Bench Squats (holding 1 weight chest level)
Paper Plate Mt. Climbers (in plank position place a plate on each foot and do a mountain climber
1 Push Up 1 Plank Jack with Paper Plates on each foot
In and Outs (with plates on each foot pull both knees into the chest and back out into plank)
1 Crunch 1 Hamstring Plate Slides (Lie down with knees bent and the plates under the feet. Lift the hips off the floor into a bridge position and, holding this position, press into the floor and slide the feet out in front of you. Contract the hamstring and continue pressing into the floor as you slide the feet back to starting position.)
Cool Down and Stretch (3-5 Minutes)
Don’t forget there is still time to sign up to join me in my new fitness challenge starting January 9th. Email me for more details at email@example.com
Today we did something a little different in my bootcamp class. I really like to get my class members involved in our workouts and let them help me decide what we want to focus on. This workout was really fun and challenging, so I thought I would share the details so you can try it. You could easily do this as a partner workout or a group workout of any size.
This workout was awesome because we were always changing up the exercises and the reps. It was also fun to see what moves people wanted to focus on for the day.
Here is what you need for this awesome workout. A partner or group of people. A sheet of paper or a whiteboard. Weights, a mat and some water. Music always helps energize workouts too. This workout can be done anywhere.
The first step is to use your white board and create 2 columns. One column is for your exercise and one is for your reps. I passed it around and had all my class participants fill in the exercises and reps (see picture for the example). I would suggest setting a time or number of rounds you want to complete. We made it through 4 rounds. It was so much fun!
Following my workout today I had the best smoothie! I am really loving all the fall flavors lately. I am also totally obsessed with Shakeology too. This would make a great breakfast or lunch as well.
Pumpkin Pie Smoothie
1 Serving Vanilla Shakeology or Vanilla Protein Powder
½ cup pumpkin puree (not pumpkin pie filling)
¾ Cup Unsweetened Vanilla Almond Milk
1 tsp pure maple syrup (sub stevia for lower sugar content)
1 tsp pumpkin pie spice
1 tsp almond butter
Blend all ingredients in your blender and enjoy.
I hope you all have an amazing week! If you have any great smoothie recipes I would love to hear them in the comments.
I hope you all had an amazing weekend! Last week I managed to catch the back to school cold. UGH! I am feeling better but my voice is still a bit hoarse. I have been drinking my apple cider vinegar drink a few times a day and it seems to have helped. Being sick is so frustrating. Even though I have been sick I have still managed to get my workouts and runs in, just at a lower level. It’s important to recognize when you need to take a day off and when you can workout but just at a different intensity level than normal. It’s usually safe to workout with a common cold especially if you listen to your body. Luckily today’s workout is brought to you by my awesome friend and fellow boot camp instructor Holly! She rocks! She teaches the same class as I do at pretty much the same time of day. I love all of her great ideas for classes she shares with me. So I cannot take credit for this killer one!
34×30 Boot Camp Workout
Perform each exercise listed below for 30 seconds. Complete 2 rounds. You will need a high bench, like a step with extra risers, a set of weights and a mat.
Always start with a 3-5 minute warm up.
Cool down and stretch following the 2 rounds.
This was an awesome workout! Thanks Holly! What I love about this is that you can easily modify or sub another exercise in if needed! Give it a try and let me know what you think. My glutes were definitely feeling it the next day! Have a great week!
Happy Monday. I have not been posting as much last week because I have had some major sleep trouble. I don’t know what is going on but I am so tired. I can fall asleep fine, but wake up in the middle of the night and cannot go back to sleep. I have tried all types of remedies meditation, calms forte, essential oils….you name it I have tried it. So I am hoping to start this week off better. If anyone has any ideas that are natural and help with sleep I would love to hear from you. Tomorrow morning is going to come very early. This time change throws me off. So my 5:o0 AM boot
camp class has to be ready to go and get the blood flowing. We are going to do a weights and cardio workout. The workout will start off with a 2-3 minute dynamic warm up and then we will complete cardio and weights for 30 seconds no breaks unless they are needed. We will repeat it 3 times or more if we have enough time. Here is what I am planning for Thursday. I hope you guys have a great week!
Here is what we did today in our boot camp class. It was a tough and fun workout. I am eventually going to add videos and pictures to my workouts, but that may take me some time. Enjoy this workout. It can easily be done at home or the gym, or if you are lucky and have nice weather you could do this outside.