HIIT Superset Class (45 Mins) – Bodyweight Only

August 3, 2020 by 1 Comment
HIIT Superset Class (45 Mins) - Bodyweight Only | In this 45-minute workout class, we'll prepare our bodies for hiit training with mobility and gentle cardio. You then move onto your HIIT Supersets. We end with a guided cool down. #hiittraining #fitnessclass #workoutclass #hiitsuperset

Over the last couple months, I’ve shot a bunch of these HIIT Superset classes for YouTube and Patreon. I personally love the format and think you will, too! Try this bodyweight-only version of the HIIT Superset class, and if you like it, consider becoming a Patreon member.

Your support on Patreon will allow me to continue to create workouts, and to keep them as accessible as possible. I so greatly appreciate you!

HIIT Superset Class

It’s so important to properly prepare your body to do intense, high-impact movements like with HIIT training. So in this class, we spend the first 10 minutes focusing on mobility and gentle cardio to bring the heart rate up. You want to feel good going into the supersets!

The meat of this class is just under 25 minutes of HIIT work. You’ll complete five supersets, with recovery time in between each. I have an Express version of this class that I’ll share with you all soon that is made up of just three supersets (stay tuned!).

We end class with a guided cool down. So in 45 minutes you get a challenging, sweaty HIIT workout, focused mobility work for happy joints, and a feel-good stretch.

HIIT Superset Class (45 Min) – Bodyweight Only

In this hiit superset class, we thoroughly prepare our body for HIIT training with mobility work and light cardio. We then move onto our HIIT superset work. In each of the five supersets, you’ll preform two exercises, back to back, for 20 seconds each. You then rest 20 seconds before repeating. You’ll do four sets total.

The superset pairings will be similar, but Exercise A is lower impact, and then we dial up the intensity for Exercise B. A great modification option is to stay on Exercise A for the entire 40 seconds of work, rather than progressing to Exercise B.

Between supersets, you get about a minute to recover, but pause the video and take more time if needed. Always listen to your body, modifying or stopping as needed. We finish class with a guided cool down and stretch.

HIIT Superset Class (45 Mins) - Bodyweight Only | In this 45-minute workout class, we'll prepare our bodies for hiit training with mobility and gentle cardio. You then move onto your HIIT Supersets. We end with a guided cool down. #hiittraining #fitnessclass #workoutclass #hiitsuperset

Workout Breakdown

See times in parentheses in the above video to jump to that section.

Warm Up & Mobility (2:05)

HIIT Work (13:29)

  • Calf Raise Low Squat – High
  • 180 Squat Jump
  • Split Lunge Pulse – Knee Drive
  • Lunge Hop Small – Explosive
  • Squat Torso Twist
  • High Knees
  • Push Ups
  • Surfer Get-Ups
  • Plank Knee Taps
  • Plank Jacks

Cool Down & Stretch (37:23)

If you have any questions about this class or Patreon, leave a comment below or send me an email (pumpsandiron@gmail.com). Again, I’m so appreciative of your support!

xo Nicole

Filed Under: Bodyweight, Full Body, Interval Training, Superset, Video, Workouts Tagged With:

HIIT Workout with Step & Heavy Weights

July 15, 2020 by Leave a Comment
HIIT Workout with Step & Heavy Weights - This stepper workout is broken up into three circuits. Challenge yourself with a heavy set of weights. #workoutvideo #hiit #workout #fitness

This hiit workout with step and pair of heavy weights will take you just over 20 minutes to complete. Set aside a half hour and be sure to warm up beforehand (more on that below).

As I spend more time at my parents’ place this summer, I’ll continue to sprinkle in some stepper workouts here and there. But if you don’t have one, don’t worry—the bulk of my workouts still won’t require one. 🙂

HIIT Workout with Step & Heavy Weights

EQUIPMENT NEEDED:

Links are affiliate.

This hiit stepper workout is broken up into three circuits. In each circuit, you’ll get three exercises. You go through them using an interval structure of 30 seconds work, 10 seconds rest. At the end of each set, rest for 30 seconds. At the end of each completed circuit, rest for 60 seconds. Here’s a breakdown:

Exercise 1 (30 sec)
Rest 10 sec
Exercise 2 (30 sec)
Rest 10 sec
Exercise 3 (30 sec)
Rest 30 sec

Repeat three times total.

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

HIIT Workout with Step & Heavy Weights - This stepper workout is broken up into three circuits. Challenge yourself with a heavy set of weights. #workoutvideo #hiit #workout #fitness

Workout Breakdown

See the times in parentheses for a preview of each exercise and how to modify.

Circuit 1 (1:50)

  • Heavy Squat
  • Squat Hop Up ‘N Over
  • Squat Jack to Sumo Pulse

Circuit 2 (9:39)

  • Deadlifts
  • Sit to Squat Jump
  • Up ‘N Overs

Circuit 3 (17:09)

  • Sit Up to Press
  • Burpee with Step Jack
  • Up ‘N Over Push Ups

Similar Workouts

xo Nicole

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Step Bench, Video, Workouts

HIIT Workout with Stepper (20 Mins)

July 13, 2020 by Leave a Comment
HIIT Workout with Stepper (20 Mins) - This total body step workout uses a 30-on-30-off interval structure. Video included! #workout #fitness #step #stepworkout

This hiit workout with stepper will take you 20 minutes to complete, and no additional equipment is required. I’ll probably post one more stepper workout next month, and then that will conclude my annual summertime invasion of my parents’ house and equipment (ha!). I’m using three risers on my adjustable step. I would suggest 2-3 as a good height for this workout, but customize as needed.

HIIT Workout with Stepper

EQUIPMENT NEEDED:

  • Stepper – or a longer step bench works (link is affiliate)

We’ll use a 30 seconds on, 30 seconds off interval structure for the entire 20 minutes. You’ll go through the circuit of five exercises four times total. When I’ve posted 30/30 workouts in the past, I’ve given you a full minute of recovery time in the middle. Because of the particular exercises in this one, however, I think we can go 30/30 straight the whole time. Of course, hit pause on the video as needed if you want more recovery time!

As with all workouts, you want to make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have a few guided warm ups:

HIIT Workout with Stepper (20 Mins) - This total body step workout uses a 30-on-30-off interval structure. Video included! #workout #fitness #step #stepworkout

Workout Breakdown

See 01:22 in the above video for a preview of the exercises and how to modify.

  • Squat Jump (floor) to Squat Jack (onto step)
  • Uneven Squat Hop to Knee Drive Torso Twist (alternate sides each round)
  • In, Out, Over Crunches
  • Marching Plank
  • Box Jump Burpees

Similar Workouts

All my stepper workouts can be found on this page. Here are a couple of my favorites:

xo Nicole

Filed Under: Full Body, Interval Training, Step Bench, Video, Workouts Tagged With: ,
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