15-Minute HIIT Workout Using All My At-Home Fitness Equipment

15-Minute HIIT WorkoutThere’s nothing like a move to make you hate every piece of at-home workout equipment you’ve ever purchased! I’m in the process of moving into my boyfriend’s apartment, and this will be the SEVENTH time I’ve moved since graduating college in 2010. Woof. Luckily, I don’t have to be out of my house in Southie until the end of August, so it’s a gradual move and I can do a little bit at a time—slowly decontaminating his place (kidding…but not really), and bringing over small carloads of my stuff here and there. Still, the kettlebell collection, med ball, hand weights and rest of my at-home workout gear has been getting its fair share of dirty looks from me lately. To remind myself that it’s worth moving, I put together this quick HIIT workout last week using as much of it as I could.

GIVEAWAY! One workout aid that is not a burden to move is my Gymboss Interval Timer, and lucky for you wonderful readers, my friends over at Gymboss are letting me give away one! Enter using the widget below today’s workout tutorial (scroll down). I’ll pick a winner on Friday evening.

15-Minute HIIT Workout

Equipment I Used:

  • 25-lb kettlebell
  • 6-lb medicine ball
  • Jump rope
  • Stability ball
  • Power wheel
  • Gymboss Interval Timer
  • Exercise mat

Set an interval timer for 15 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following exercises 3 times. This workout will get you sweaty and out of breath, focusing especially on the core.

15-Minute HIIT Workout

  • Power Wheel Ab Roll Outs: Get on your knees and hold the power wheel centered on the ground. Your arms are going to stay straight throughout this. Slowly extend your arms, rolling the wheel out as far as you can go, lowering your torso. When you’ve extended as far as you can, slowly roll back to starting point. You’ll want to keep your butt down during these—think of your back, butt and hamstrings as one straight line. Try not to stick your butt up (I know it’s tempting on that tough roll-in).
  • Kettlebell Swings: Start with kettlebell on the floor between your legs and lift it up to starting position with both hands, flat back, using your legs to lift. With kettlebell hanging between your legs, use your arms as a pendulum, and swing the bell to chest-to-eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Your knees should remain slightly bent, but the main source of movement is hinging at the hips—not so much squatting. I use a 25-lb bell.
  • Med Ball Sit ‘n Toss: Lay on your back with arms stretched overhead, holding on to your medicine ball (it should be hovering a couple inches off the ground—don’t let it rest on the floor). Lift the medicine ball forward as you sit up, keeping arms straight, and lift it straight above your head as your body comes into upright sitting position. Bring ball into chest and toss up into the air. Catch and slowly lower to the ground, bringing ball back overhead behind you.
  • Jump Rope
  • Stability Ball Prone Oblique Twists:Get into a plank with your shins on a stability ball and your hands on the floor, directly under your shoulders. Draw your knees into your right shoulder, keeping feet on the stability ball, and then return to center. Repeat to the left.

15-Minute HIIT Workout

WEARING | leggings: Lululemon / tank: thanks to my friends at Game Plan! / sneakers: Nike

Since I usually get a lot of comments about whatever leggings I’m wearing in these workouts (that’s why I love you guys! haha), just a heads up that although these leggings look cool, the mesh across the knees makes them uncomfortable to workout in if you’re doing anything that involves kneeling.

Gymboss Interval Timer Giveaway

On Friday evening I’ll randomly select a winner. Use the widget below to enter—just leave a comment letting me know what piece of workout equipment you’d love in your home. I use mine all the time for HIIT workouts and during the Tone ‘n Torch class I teach at Btone!

a Rafflecopter giveaway

Isometric (No Noise!) Workout

Isometric Workout (perfect for apartment dwellers--no noise!)One of the most frequent requests I get when it comes to at-home workouts is for them to be quiet. Maybe you’re in an apartment unit on the fourth floor and want to respect your downstairs neighbor. Maybe you’ve got a little one at home taking a nap and want to squeeze in a workout without waking her. Whatever the reason, thuds and creaking floorboards from jumping around can be a nuisance and hindrance to working out at home. I ran into this problem all the time when I lived in an apartment building in the North End—I felt terrible working out before and after work because I knew it would bother the people below me (I did it anyway though because, well, I’m selfish).

So how do you exercise without the noise associated with moving your body? Well, you could simply not move it. I don’t know why it took me so long to think of this! Today’s workout is a series of isometric holds. Your muscles will burn, and your neighbors/roommates will thank you.

This is also a great one to do if you’re trying to workout on a lunch break or another occasion when you don’t want to get drenched in sweat. No shower required after this workout (well, this is coming from someone who will use any excuse not to shower haha).

Isometric Workout

Equipment I Used:

  • A pair of 5-lb hand weights (optional—you can just use bodyweight)
  • Exercise mat

You’ll hold each position for 30 seconds and then move right onto the next without taking a break. After you’ve held each one for 30 seconds, do the same thing, holding each for 60 seconds. Once you’ve completed the 30-sec round and 60-sec round, take a one minute break. Repeat for a total of 3 times through (6 total rounds). This workout will take you just under 40 minutes to complete. If you’re short on time or a beginner, eliminate a round, going through twice instead of three times.

You can hold a pair of hand weights as you go through these for an added challenge or simply use your bodyweight. These are basic exercises, so I haven’t included written descriptions, but leave a comment should any questions arise!

  • Lunge (right foot forward)
  • Lunge (left foot forward)
  • Squat
  • Side Plank (right)
  • Side Plank (left)
  • Plank
  • Superman Hold
  • Lateral Raise Hold

Isometric Workout (perfect for apartment dwellers--no noise!)

WEARING | leggings: c/o Ellie  (use code nicoleperr20 to get 20% off your first order!) // tank: Athleta

During the last 60-second rounds, I had to drop the weight during the superman hold. Oh man, it was brutal.

P.S. If you constantly find yourself with the workout noise issue, my number one recommendation is to invest in a kettlebell. KB swings are the BEST way to silently get cardio and strength benefits from an exercise. Your heart rate will rise and your muscles will burn, all while keeping your feet planted firmly (and quietly) on the ground.


The Ripe Stuff 3-Day Juice Cleanse (My Experience)

The Ripe Stuff jucie cleanseIf you follow me on Instagram, you might already know that I did a three-day juice cleanse last week. My friend Rebecca from The Ripe Stuff asked if I wanted to try one out, and since (as you’ve probably noticed) I’m a huge fan of juice, I was eager to take her up on the offer. Every once in a while, it’s nice to give your digestive system a break, hit the reset button, and let your body balance itself out. I’ve done a few juice cleanses and always feel amazing afterwards—this one was no exception!

In addition to their signature cleanses, The Ripe Stuff offers a seasonal cleanse that incorporates some in-season produce and changes every three months. For summer, they have the Beet the Heat cleanse, and as soon as I saw watermelon-mint juice on the menu I was sold!

Here’s what the six juices each day were:

The Ripe Stuff jucie cleanse

All the juices were delicious! Green juice is my jam so those two were probably my favorite, but the watermelon-mint was a real treat, too. And I loved that there was so much variety—two green, an earthy beet juice, a sweet watermelon drink, a fiery cayenne lemonade, and a satisfying cashew drink to finish the day.

How I Felt during the Cleanse

I had a ton of energy throughout the cleanse and was able to workout each day. A few days prior, I stopped drinking coffee so that I could get the caffeine withdrawal headaches/sluggishness out of the way—something I highly recommend you do before any cleanse. On day one I went for a short run and did a 15-minute HIIT workout in my living room (I’m posting it to the blog later this week!). On day two, I took it easier and hit up a yoga class. On day three, I did a class at Btone in the morning and then was invited to a free indoor cycling class at SoulCycle that night on behalf of Women’s Health Magazine and Birchbox. I was surprised I had enough energy for a double-session workout day, but I felt great!

I was only hungry for a little while the first day, and I think it was probably because I ate a big dinner the night before my cleanse—something I wouldn’t recommend. It was a healthy dinner, but I ate a lot. Whoopsies. Other than that, I wasn’t hungry, and the heavier cashew drink helped me go to bed satisfied each night.

How I Felt after the Cleanse

The Ripe Stuff jucie cleanseMy favorite thing about juice cleanses is how any cravings for unhealthy foods I may have had are totally gone by the end. You wake up the next morning and just want more juice! There’s a heightened awareness of what you’re putting into your body, and the next couple days, I pretty much just wanted smoothies, juice, veggies, fruits and nuts. When the weekend hit, I added in eggs and some bread…and, ok, beer…but all in all, I’m still eating super healthy. And I haven’t had any coffee since before the cleanse! I don’t think there’s anything wrong with coffee necessarily, but I don’t think you should be dependant on something to feel awake in the morning. I go through no-coffee phases a lot, so we’ll see how long this one lasts.

As a result of no coffee and habitually drinking a ton of liquids for three days, I’ve found myself drinking a ton of water since the cleanse, which is great because it’s something I often neglect. Three days of juice + lots of water = clearer skin! The little bumps around my chin look so much better.

The number one question I get asked about juice cleanses is weight loss. I don’t weight myself, but I definitely looked a little thinner after the juice cleanse. How much of it is “real” weight and how much of it is water weight and bloat? I don’t know, and it doesn’t really matter to me—that’s not why I do juice cleanses. When you take three days off from digestion, your body can direct its energy to repair. Cleanses flush out and repair the bad, while helping you kickstart a healthy routine. It’s like hitting the reset button. And anyone who ever owned a Nintendo64 knows how essential a reset button can be from time to time.

More About The Ripe Stuff

The Ripe Stuff is a local company, and is delivered throughout the Boston area Sunday through Tuesday. I decided on a Sunday delivery so that I could start my cleanse on Monday morning. The produce used is locally sourced and hydraulically pressed. For any Boston readers, I’d highly recommend The Ripe Stuff! You can get 1, 2 or 3-day cleanses, as well as a-la-carte juices. Check The Ripe Stuff out online HERE to order and see their other juice and cleanse options. :)