Sweaty HIIT Circuit Workout

Sweaty HIIT Circuit WorkoutHello from Miami! I’m wrapping up my friend’s bachelorette weekend, so while I do the complete opposite of working out (read: drink alcohol by the pool), let’s focus on healthier times today… :)

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 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. Sweaty HIIT Circuit Workout

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. Sweaty HIIT Circuit Workout

WEARING | top, bra & leggings: Fabletics // sneakers: Nike (similar here)

Enjoy your day!

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Bodyweight Pyramid Workout with Sprints

Bodyweight Pyramid Workout with SprintsYou could do this workout out on a track, in the gym using a treadmill, or anywhere outside. When I want to run a measured distance outside, sometimes I’ll use Google Earth—you should try it! It has a ruler tool that allows you to plot out different distances so that you can easily figure out ok, if I sprint from the end of my driveway to the big rock down the street, that’s 100 meters.

I’m sure there are easier ways to do this with a smartphone app, but Google Earth is just so fun/creepy…

Bodyweight Pyramid Workout with Sprints

There are only three exercises in this workout. The first time you go through them, complete 10 reps of each. Next time you go through them, you’ll only do 9 reps of each. Continue this way, reducing the number of reps until you reach 1 rep of each. In between each completed set, sprint 100m. If you want an added challenge, time your sprints and try to match or beat your time each of the sprints.

For clarification, here’s what the start of the workout looks like:

  • 10 Push Ups with Crossbody Tap
  • 10 Back Lunge to Knee Raise Hop on the right
  • 10 Back Lunge to Knee Raise Hop on the left
  • 10 Side Plank Swimmer Kicks on the right
  • 10 Side Plank Swimmer Kicks on the left
  • 100m sprint
  • 9 Push Ups with Crossbody Tap
  • 9 Back Lunge to Knee Raise Hop on the right …

Bodyweight Pyramid Workout with SprintsPush Up to Crossbody Tap | Start in a plank position. Do a push up, keeping your body straight (abs in tight; don’t let your low back sag towards the floor). Press back up, and as you return to the plank position, crunch your left knee in towards your right arm and tap the knee with your right hand. Step back into plank and go into your next push up. At the top, crunch your right knee in to meet your left hand.

Back Lunge to Knee Raise Hop | Start standing with feet hip width apart. Step your left foot back behind you as you bend the right knee, sinking into a lunge. Get as low as you can, trying to bring the right knee to a 90-degree bend. From here, keeping your weight in the right base foot, swing the left knee forward and up, engaging your abs to bring it in towards your chest. As you do, straighten your right leg and push off the foot, hopping straight up. Land softly on your right foot and step the left foot back, sinking right into your next lunge.

Swimming Side Plank Kicks | Think of your kick while swimming the breaststroke. Start in a side plank position with supporting hand stacked underneath your shoulder. Hover your top leg (the goal is to not rest it on the ground the entire duration of the exercise). This is your starting position. Crunch the top knee in towards your chest. Next, kick that top foot straight out in front of you (as if you were trying to kick yourself in the face). From here, sweep the leg straight back into the starting position. That’s one rep: bend, kick, sweep. Try not to let your hips sag while doing these; engage the bottom oblique to keep hips lifted. Bodyweight Pyramid Workout with Sprints

WEARING | hoodie c/o The North Face // shorts c/o Cory Vines // sneakers Nike (similar here)

Hope you all had a wonderful weekend! Cheers to a productive, healthy week ahead! signature

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Full-Body Dumbbell Workout with Compound Exercises

Full-Body Dumbbell Workout with Compound ExercisesCompound exercises are great because they work multiple muscle groups at once. This workout is tough as-is if you’re looking to strength train, but I’ve also included a 5-minute treadmill blast that you can do at the end of each circuit if you’re looking for some added cardio. It’s a good way to switch things up and beat gym boredom!

Full-Body Dumbbell Workout with Compound Exercises

Equipment I Used:

  • Set of lighter weights (8-15lbs) – I used 12lbs for most exercises
  • Set of heavier weights (15-25lbs) – I used 20lbs for the standing side bends
  • Exercise mat

The weight ranges above are suggestions—pick what works best for you and challenges your body. You’re going to complete the following circuit three times. You can rest between each completed round or, if you’re looking for some added cardio, you can add in 5-minute treadmill blasts (example toward the bottom of this post) after each of the three dumbbell rounds.

Beginner: Complete 8-10 reps of each exercise
Intermediate: Complete 12-15 reps of each exercise
Advanced: Complete 18-20 reps of each exercise

Full-Body Dumbbell Workout with Compound Exercises

  • Lunge with Straight-Arm Torso Twist (Right) | Start standing holding a dumbbell in both hands at chest height, arms held straight in front of you. To make sure you have proper form, roll your shoulder cage back and down before you start the exercise. From there, lunge forward, stepping your right foot in front of you as you bend both knees to opposing 90-degree angles. Holding this low lunge, twist your torso to the right, keeping arms straight as you do. You want your whole upper half moving as one unit on this—imagine your waist is a wet towel that you’re wringing out as you twist. Reverse the sequence, twisting back to center and pushing off that front right foot to return back up to standing. That’s one rep.
  • Standing Side Bend to Bicep Curl (Right) | Stand with feet hip distance apart and a heavier dumbbell in each hand (this is the exercise I used 20-lb weights for). Lean over to the right side with your torso as you lower the dumbbell towards knee height. Engaging the oblique, bring your torso back upright to starting position once you’ve gone as low as possible. When you’re back upright, do one bicep curl on that side, curling the dumbbell up towards your right shoulder. That’s one rep.
  • Squat with Overhead Thrust | 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.
  • Lunge with Straight-Arm Torso Twist (Left)
  • Standing Side Bend to Bicep Curl (Left)
  • Burpees with Crossbody Mountain Climber and Renegade Rows | Start standing with weights at shoulders, elbows bent. Squat down, weight in your heels. Bring the dumbbells to the ground, shoulder width apart in front of your feet. Jump back into a plank (hands still gripping dumbbells). From this plank position, crunch your left knee across your body to touch the right elbow. Step that foot back and repeat to the other side, right knee to left elbow. Back in plank, perform one dumbbell row on each side, pulling one elbow up as you bring the weight to your armpit and then the other. Last, jump your feet back up towards your hands, bring the weights back to shoulder height, and power up from that low squat back to your starting standing position. That’s one rep.

Full-Body Dumbbell Workout with Compound Exercises Like I mentioned at the start of this post, you can rest in between each of your three sets of this circuit, or you can mix in some cardio. The following 5-minute treadmill blast is a simple way to break up each dumbbell block. 5-Minute Treadmill Blast - great to do in between sets of strength training!Full-Body Dumbbell Workout with Compound Exercises

WEARING | leggings & bra c/o Fabletics // tank c/o The North Face // sneakers c/o Puma

Happy Marathon Monday, Boston! signature

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