I had my Btone clients do this HIIT workout the other week as the bootcamp portion of the Tone ‘N Torch class I teach and everyone was good and sweaty by the end–a beautiful sight to a fitness instructor’s eyes! Lots of jumpin’ around in this one. If you want a strength training workout that also packs a cardio punch, this one will get your heart rate up in no time.
Sweaty HIIT Circuit Workout
Equipment I Used:
- Set of 10-lb dumbbells (optional—you can do the workout without them)
- Gymboss Interval Timer
- Exercise mat
Set an interval timer for 20 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the circuit of five exercises four times. During the 45-second work interval, your goal is to get in as many reps as possible without sacrificing form.
Squat Thrust Squat Jump | You do a squat thrust then a squat jump, alternating between the two. Hold the dumbbells at shoulder height, feet about hip’s width apart and squat down, keeping your lower abdomen held in and sliding your bum and hips back and down. Once you reach your lowest squat, power up, driving your hips forward and engaging the glutes as you straighten your legs to stand. As you do so, press the dumbbells overhead into a shoulder press. Sink back down into your low squat. Next time you power up, keep the dumbbells at shoulder height as you jump up, landing softly back down into your squat position. Go right into your thrust, continuing to alternate between the two.
Spiderman Climbers | Start in a plank-lunge position with the right foot planted on the floor on the outside of the right hand. Jump both feet up, momentarily shifting all your weight into the hands, and land back in a plank with the left foot outside the left hand. Continue alternating back and forth. Beginners: instead of jumping, step your right foot up towards the right hand, step it back to plank, then repeat on the left.
Push Up Burpees | Start standing, feet about shoulder-width apart. Squat down, bringing your hands to the ground by your feet and jump both feet back into a plank position. Do a push up. Quickly jump your feet back up by your hands and shift the weight into your feet, bring torso upright into a low squat position. From here, jump up, arms overhead. Land softly on your feet, sinking right back down into a squat and starting from the top.
Jump Lunges to Knee Up | You’ll do three jump lunges then a knee raise. Make sure you do three—the odd number will ensure you’re alternating sides for the knee raise. Start in a split-stance lunge: right foot in front, ball of left foot planted on the floor behind you. Both knees should be bent to 90 degrees, front knee aligned over ankle, back knee hovering just a couple inches off the floor. From here, push off your feet to jump up in the air, switching feet in mid-air and landing back in a lunge with left foot forward and right foot planted behind. That’s one. After you’ve done three, stand up on your front foot, bringing your back knee up into your chest, engaging your abs. Lower the knee, stepping right back into a lunge position. Start your three jump lunges.
Football Drill (Hot Feet to Hit the Floor) | Start with hot feet: You essentially run in place as fast as you can while in a wide-leg squat position. With your feet a bit wider than hip-width apart, squat down. Staying low, you’ll quickly run your feet up and down, staying on the balls of your feet and barely picking them off the floor (an inch or two) so that you can maintain the speed. Every five or so seconds, hit the floor. Jump down into a sort of plank, lowing your chest to the floor. As soon as your chest touches the floor, push back up and explosively hop back to your feet, staying low in a squat position and going right back into hot feet.
Enjoy your day!
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