At-Home Interval Circuit Workout (Dynamic Movement + Isometric Holds)

Interval Circuit Workout mixing explosive movement and isometric holds - great to do at home!

Two workout posts this week because it’s always nice to hit it hard after a long holiday weekend of r ‘n r. If you missed Monday’s, you can peep it here. This post ended up being (visually) long so I’m going to get right to it!

At-Home Interval Circuit Workout

Equipment I Used:

This workout is broken up into three circuits, all of which are structured the same. Rest for 1-2 minutes in between each circuit.

Each circuit is made up of three sequences. Each sequence is 30 seconds of explosive movement, 30 seconds of holding a position and 15 seconds of rest. You go through the circuit three times. So for each circuit I set my interval timer for 9 rounds of 30 sec / 30 sec / 15 sec. If this sounds complicated, it’ll make more sense when you look at the exercises. For example, one sequence in the first circuit is 30 seconds jumps squats, 30 seconds holding a squat, 15 seconds rest. All the sequences basically take an exercise and break it into movement and static hold.

I made a printable cheat sheet for this workout (like the one I did here) since it might be confusing. It’s below the exercise descriptions and hopefully makes it easier! Interval Circuit Workout mixing explosive movement and isometric holds - great to do at home!


Go through the following three times:

30 seconds JUMP SQUATS | 30 seconds SQUAT HOLD | 15 seconds REST  

  • Jump Squat – Feet about shoulder-width apart, squat down, sending your hips and butt back and down (not the knees forward!). Bring your hands in front of you as you sink down. From there, explosively jump straight up, swinging your arms back behind you as you do. Land softly and sink right back into a squat, hands swinging forward.

30 seconds LUNGE HOPS RIGHT | 30 seconds LUNGE HOLD RIGHT | 15 seconds REST

  • Lunge Hops – Start in a split-stance lunge position: both knees bent to 90 degrees, one foot flat in front; one foot in back, ball of the foot planted on the ground. Keeping the same foot in front/back, you hop a few inches into the air and land softly back into your starting position. Your legs are never fully straightening during this, it’s a small upward hop, pushing off the balls of the feet.

30 seconds LUNGE HOPS LEFT | 30 seconds LUNGE HOLD LEFT | 15 seconds REST


Go through the following three times:

30 seconds MOUNTAIN CLIMBERS | 30 seconds PLANK | 15 seconds REST

  • Mountain Climbers – These are like doing high knees in a plank position. Start in a plank, hands stacked underneath shoulders, core squeezing in tight (don’t let your low back sag or your butt stick up in the air). From this position, drive one knee at a time up towards your chest, like running horizontally. The pace on these should be quick.

30 seconds FOREARM PLANK JACKS | 30 seconds FOREARM PLANK | 15 seconds REST

  • Plank Jacks – Start in a forearm plank position with elbows aligned underneath shoulders. Jump feet out to the sides (like a horizontal jumping jack) and quickly back together. Try to hold a strong plank alignment with your upper body as you jump the feet out and in—don’t let your butt pike up into the air or hips sag downward.
  • Forearm Plank – Most of us are familiar with a plank, so just a couple form queues: think of stacking your joints, elbows directly below shoulders. Pull the lower abdomen in to protect the low back (think of pulling up your jeans’ zipper). Squeeze the quads above the knees—notice how engaging these muscles helps straighten out your body even more. Tuck the tailbone slightly and then fire up the entire abdomen by pulling the forearms and balls of feel in towards each other (you won’t actually move, you’ll just contract the muscles). Need more explanation? I did a whole post on common plank form errors)

30 seconds PLANK JUMPS | 30 seconds PLANK | 15 seconds REST

  • Plank Jumps – Start in a plank position with hands aligned underneath shoulders. Jump both feet up towards your hands and then quickly back to a plank.


Go through the following three times:

30 seconds JUMP TUCKS | 30 seconds SQUAT HOLD | 15 seconds REST

  • Jump Tucks – Jump up into the air, using your core to pull your knees up towards your chest. Lower them quickly in time to land. You’ll want to bend your knees, sinking into a squat to prep for the jump, and you’ll land this same way, sinking into a squat to absorb the landing. As you jump up bring your hands in front of your rib cage and try to hit them with your knees. These are tiring—try to do as many in a row as you can; if you need to slow down the pace, add in a little hop or two in between each one.

30 seconds BURPEES | 30 seconds PLANK | 15 seconds REST

  • 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. 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.

30 seconds PUSH UP JACKS | 30 seconds LOW PUSH UP HOLD | 15 seconds REST

  • Push Up Jacks – For this push up variation, start in a plank position with your hands a little wider than shoulder width. As you bend your elbows and lower, jump your feet out wide (like a jumping jack). From your lowest point, press back up, straightening your arms and jumping your feet back together in starting position. These movement should be explosive. Jack wide at the same time you lower down with the arms, catching yourself in a wide low push up. Explosively  jump feet and press back up together.
  • Low Push Up Hold – For this, I want your hands close in to the sides of your body (tricep push up). To get into the hold with proper alignment, start in a plank position with your hands stacked underneath your shoulders. From here, roll forward slightly onto your toes so that your hands are now a little further back, aligned with your ribs (this will allow you to bend elbows to 90 degrees). Keeping your elbows close to your body, lower down to a low push up position and hold there with your body hovering off the ground, abs held in tight.MODIFY by holding the push up from your knees. Just make sure your hips are still lowered so that your butt isn’t sticking up into the air. Think of lowering from your knees rather than your hips to achieve this. I always have to modify after a couple rounds of these!

Printable Workout Cheat Sheet

Click HERE or the image below to open up a printable PDF version.


Interval Circuit Workout mixing explosive movement and isometric holds - great to do at home! Heroine Sports leggings + Vimmia top

WEARING | Heroine Sport capris c/o Shopbop // Vimmia tank // Nike sneakers (similar)

Big thanks to Shopbop for hooking a sister up with these Racing Capris by Heroine Sport (the color I’m wearing is currently 30% off!). I love the sheer front and black panel sides contrasting the teal. Paired with over-the-knee socks and high boots, I think they’re perfectly acceptable to wear out of the gym as well. :) Activewear casual fall outfit - boots, sweater poncho, leggings Activewear casual fall outfit - boots, sweater poncho, leggings Activewear casual fall outfit - boots, sweater poncho, leggings Activewear casual fall outfit - boots, sweater poncho, leggings

WEARING | Heroine Sport capris c/o Shopbop // hoodie & sweater poncho from Stitch Fix // Aldo boots (old but similar here) // Lululemon legwarmers (old but similar here) // H&M bag (old but similar here)

Enjoy the rest of your day! I’m teaching tonight at Btone and there are still some open machines if anyone local wants a good burn! 😉



30-Minute Tabata Workout

30-Minute Tabata WorkoutHope everyone is having a great day so far! I was feeling ambitious and doubled up on classes this morning—a 6AM Btone followed by a 7:30 spin at B/Spoke. I was given a free month of FitReserve (similar to ClassPass but you can go to studios 4x a month and there are different membership/payment options), and was so excited to see B/Spoke on there. I went to my girl Steph’s class this morning and it kicked my butt per usual. I’ll go into more detail about FitReserve after I give it a full month’s test, but in the meantime you can get $50 off your first month if you sign up with THIS LINK.

Speaking of group fitness classes, I wanted to share a workout that is a truncated version of a tabata class I taught at BURN last month. I don’t regularly teach tabata, but I sub the class from time to time and always LOVE it! If you’re local and like to plan ridiculously far in advance, I’m also subbing it Thursday November 19th & December 3rd at 7:15pm. :)

Tabata Superset Workout

Equipment I Used:

A tabata is four minutes long: 8 rounds of 20 seconds of work and 10 seconds of rest. For this workout, each tabata will consist of two exercises that you’ll alternate between: Exercise 1 for 20 seconds, rest for 10 seconds, Exercise 2 for 20 seconds, rest for 10 seconds, Exercise 1 for 20 seconds, etc. So even though there are eight rounds, you’ll only do each exercise four times.

Once you finish the first tabata, rest for 30 seconds (ish) and then move right onto the second tabata. In total, it will take you just over 30 minutes to complete the seven tabatas (taking rest into account). 30-Minute Tabata Workout

Tabata 1

  • Lunge Sliders (alternate) | My fellow megaformer addicts will recognize these as “carriage pulls.” I love finding ways to recreate mega moves off the machine! Start in a low lunge with your right foot forward, knee bent to 90 degrees and stacked over the ankle. The ball of your back left foot should be planted on a dishtowel or slider. To make these harder, hold dumbbells at your shoulders, otherwise just use your bodyweight. Hinge forward at the hips so that the weight of your torso is slightly forward, over the target right leg. This will allow you to keep your back foot light.From this starting position, slide your back left foot forward, bending the knee in and staying low on your right side. Slide it back out behind you into the starting position and continue crunching that back knee in and extending it out. The goal is to keep your weight in the right heel the entire time, staying low (think isometric hold for the right leg)—as you slide the left foot in, try not to shift your bodyweight into that foot (it’s tempting!). Another small note about form—try not to grip the ground with your right toes. If you keep the toes light and the weight back in the right heel, you’ll feel your glute kick in and really start working. It’ll also help protect your knee.
  • Jump Lunges | 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. Continue, alternating feet with each jump.

Tabata 2

  • Squat Thrusters | 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.
  • Shoulder Shaper – Press Up Combo | Start with arms in goal post position: elbows bent at 90 degrees at shoulder height. From here, maintaining those 90-degree bends, bring your forearms together in front of your face. Holding your forearms close together (make the number 11 with them and picture your elbows are magnets), press your fists up towards the ceiling in front of your face. This might only be a few inches up—that’s fine (it’s tough!). Reverse the combination, lowering your elbows back down to shoulder height and then opening your bent arms back open to goal-post position, squeezing your shoulder blades together as you do. Elbows should stay at shoulder height or higher (during the press up) the entire time—let that burn build!

Tabata 3

  • Sliding Bear Crunch to Pike | Start in a plank position with your feet on a towel. Keeping your hips level with your shoulders, back flat, slide your feet forward, bending your knees in towards your elbows. Slide feet back out, straightening your legs into plank position. Now, keeping your legs straight, pike your hips up into the air, bringing your body into an upside down “v” shape. Try to keep your heels lifted as you do this, sliding on the balls of your feet. Once you hit your peak (if you have tight hamstrings, you may not be able to get your hips up very high—that’s ok!), slowly lower back down into plank position.
  • Hand Release Push Ups | Start in a plank position and begin to bend your elbows as if you were doing a push up, but instead lower your body all the way to the ground. From here, lift your chest and hands off the ground, squeezing your upper back. Lower your hands back down to the ground by your rib cage and press your body back up into a high plank position.

Tabata 4

  • Bent Row – Reverse Fly Combo | Start standing with feet about hip’s width apart, a dumbbell in each hand. Have a slight bend in the knees and hinge forward with your torso, keeping the abs engaged and sending your hips back behind you. Start by rowing your elbows back up behind you. Extend the arms back down and then perform a reverse fly: keep a soft bend in the elbows as you pull the weights out wide to the side, squeezing your shoulder blades together and engaging the back. Return back to starting position and do a row, alternating back and forth between the two.
  • Dumbbell Burpees with Thruster | Start standing, feet about shoulder-width apart, elbows bent and dumbbells held at shoulders. Squat down, bringing the weights to the ground by your feet and jump both feet back into a plank position, still gripping the dumbbells. Quickly jump your feet back up by your hands and shift the weight into your feet, bringing your torso upright into a low squat position with weights back at shoulders. From here, stand up, pressing weights overhead. Squeeze your glutes and thrust your hips forward as you do this. Lower the weights and go immediately into your next rep.

Tabata 5

  • Seated Leg Circles (alternate directions) | Start in a seated position with your fingertips lightly on the ground behind you for support. Extend your legs straight out. From here, keeping your legs straight, you’re going to circle them over to the side, up, down to the other side and back down to a hover. Think of your feet as the hands on a clock. At 6 o’clock, your torso will be reclined back at a hover; at 12 o’clock, you’ll lift and crunch your torso up and in, bringing your body into a “v” shape. Fair warning: these can be uncomfortable if you have tight hips (bend your knees slightly to make it more manageable). Alternate the direction in which you circle your legs each interval you do this exercise (clockwise, counter-clockwise, clockwise, counter-clockwise).
  • Full-Body Crunch with Dumbbell | Start laying on your back with legs outstretched and hovering a couple inches off the ground. Holding a weight in your hands, arms should be outstretched overhead and hovering as well. From this starting position, crunch up, bringing your knees in towards your chest as you lift your shoulder blades off the ground and bring the weight up and over towards your shins. Extend back out, lowering to starting position. The goal is to never bring the legs and/or weight to rest on the ground when you extend back out.

Tabata 6

  • Squat Jacks with Oblique Scoop | For the low body, think jumping jacks in a squat position. For the upper body, think paddling a canoe. This one can be like rubbing your stomach while patting your head, so don’t be frustrated if it feels uncoordinated at first—you can always eliminate the upper body movement and just hold the weight at your chest as you jump your feet in and out.Start in a low squat position with feet wide, weight in your heels, low abs engaged, hips back and a dumbbell held at your chest with both hands. Staying low in a squat, jump your feet in close together as you scoop the dumbbell down and around to the left of your left leg. As the weight comes up and back to center, jump your feet out wide again to the starting position. Repeat, this time scooping the dumbbell down and around to the right side of your legs as you jump them close together. The goal is to stay low in a squat as you jack your feet in and out, fluidly scooping the dumbbell side to side like a figure eight or canoe oar.
  • Lunge Stomps (alternate) | Shout out to Barry’s Bootcamp for introducing me to these! Start in a low lunge position with your right foot forward, knee bent at 90 degrees and stacked directly over your ankle. Ball of the left foot is planted on the floor behind you, leg is long but knee is soft. To make these harder, hold dumbbells at your shoulders; otherwise, just use your bodyweight (it’ll still be challenging—I promise!). From here, you’re going to press off the right heel as you shift your weight into the back left foot enough to lift your right foot off the ground, slightly kicking it forward in the air before landing back down in that starting low lunge position. The slight outward kick will help you land in a knee-safe position with the right heel stacked under the knee (you don’t want the knee to ever be farther forward than the toes).

Tabata 7

  • Mountain Climbers | These are like doing high knees in a plank position. Start in a plank, hands stacked underneath shoulders, core squeezing in tight (don’t let your low back sag or your butt stick up in the air). From this position, drive one knee at a time up towards your chest, like running horizontally. The pace on these should be quick.
  • Army Crawls | Put your feet on a towel and get into a plank with your forearms at the end of an exercise mat. Army crawl your way up the length of the mat, one forearm in front of the other, maintaining the plank position as you slide forward. When you can no longer go any farther forward, reverse the motion, crawling your forearms backward towards the starting edge of the mat. As you move, try to keep your hips level in a plank. They’ll want to dip side to side with each step of the forearms; use your core strength to stabilize them. Beginners: you can do these from your knees, just make sure to add an extra towel for padding.

30-Minute Tabata Workout

WEARING | leggings: Booty by Brabants // tank: H&M (old but similar here) // bra c/o WITH // sneakers: Nike



Lower Body HIIT Workout

Low Body HIIT Workout (weight optional) - Pumps & IronWow. I had no idea Friday’s Lululemon post would be such a hit! But I have to admit, it made me all sorts of warm and fuzzy to see that of all posts go viral around Facebook because it was just so me. I know I’ve said it before, but writing is really my true passion. Don’t get me wrong, I’m obsessed with health and fitness, but I’ve been filling notebooks and diaries with stories since I could hold a pencil. I’m being sappy, but to watch a blog post with no frills (fancy photography, graphic tutorials, etc.) explode solely because of what I wrote was really special. I’m so grateful for all the shares, and to show my appreciation, I’ll shut up and get on with today’s workout … 😉

Lower Body HIIT Workout

As you’ll see, I used a kettlebell for this workout, but you could absolutely use a dumbbell or other form of weight. If you’re a beginner or looking to modify, forget about equipment and just use your bodyweight.

Equipment I Used:

Set an interval timer for 36 rounds: 30 seconds work / 10 seconds rest. In total, this workout will take you 24 minutes. You’ll go through the following circuit of six exercises six times total. The first time you complete the six exercises, do the single-leg exercises on the right leg. The second time you complete the circuit, do them on the left. Continue to alternate each time through the circuit (this doesn’t apply to every exercise, as you’ll see).

Try not to rest after completed circuits; challenge yourself to go 30 seconds on, 10 seconds off the entire 24 minutes. That being said, if you need to add in a break at the halfway point or a few times throughout, do it! Just try to limit it to 30-60 seconds. Low Body HIIT Workout (weight optional) - Pumps & Iron


Switch your target side each time through the circuit.

As far as upper body form goes, think “deadlift”—keep your back flat, chest open; don’t let the weight of the bell cause you to hunch your shoulders. Start standing with feet hip’s width apart, holding the kettlebell in both hands in front of your body. The foot of your target side (let’s say the right) is planted on the floor and your other foot (left) is lightly on a slider or towel. Keep your right foot where it is as you slide the left foot out wide to the left, lowering into a side lunge. As you lower, bend into your right knee and shift your bodyweight into the right heel as you slide your hips back and down. The right knee shouldn’t jut forward of the toes; you are sitting back into the lunge. As you lower, bring the kettlebell to lightly tap the floor on the inside of your right foot, hinging from the hips and keeping your back flat as you lower.


This move is very Shawn T. I feel like he probably has a fancy name for them like booty jacks or ass blasters. We’ll be boring and call them jumping jack squats today though. This is the pattern: Out, in, squat, in, out, in, squat, in …

Do a jumping jack: jump feet out, jump feet in. Next time you jump your feet out, drop down into a squat, touching the floor with your fingers (get low!) jump up and bring your feet in. Continue that pattern as quickly as possible: feet out, in, down, feet in, out, in, down … 


Switch your target side each time through the circuit.

Start standing with the target foot on the floor (let’s say right) and the ball of the left foot lightly planted on a slider or towel. Hold the kettlebell at your chest with elbows bent. Keep it here the entire time. Bending your right knee, slide the left foot back as you lower into a lunge (get the right knee to a 90-degree bend if possible). Once you reach the bottom, press through your right heel to pulse up and inch and down an inch then all the way up as you straighten your leg and rise back up to standing.


Start standing with feet a little more than hip width apart, holding the kettlebell in one hand. Squat down, and as you do, pass the bell through your legs to the other hand, tracing half of a figure 8. Stand up, squeezing that booty and popping your hips forward. Squat back down, finishing the figure 8 shape around your legs as you pass the kettlebell through your legs to the starting hand. So every time you stand upright, the kettlebell will be in a different hand.


Switch your target side each time through the circuit.

Squat jump, leg lift, squat jump, leg lift. Feet a little wider than hip-distance apart, squat down low, weight in heels, hips back and down. Drive up, straightening your legs as you jump into the air. Land softly, sinking fluidly right back down into a low squat. Shift your weight into the non-target side (let’s say left to be consistent) and, staying as low as you can (it’s natural for the left leg to straighten a little, but don’t come out of the bent knee all the way), lift the right leg straight up and out to the side, squeezing into your side butt (abductors if we’re being fancy). Lower it, bringing your weight back to center in that deep squat. Repeat sequence from the top, jumping right up into your next squat jump.

Low Body HIIT Workout (weight optional) - Pumps & Iron

WEARING | leggings & tank c/o Sweaty Betty – Nike sneakers

Hope you all had a great weekend! Joe was on Nantucket for a hockey tournament so mine was extremely productive (LOL … but seriously). I caught up on a bunch of blog work and subbed some classes at Btone both days. Don’t worry, I managed to fit in a jumbo bottle of wine amidst the lame adulting. 😉