Full Body HIIT Workout – No Equipment Needed (15 Mins)


Happy Valentine’s Day! This morning Crane + Lion stopped by Btone to surprise my last class of the day with free leggings–how sweet is that?? Everyone got to pick out a pair in the color and size of their choice. Talk about a great start to V-Day!

Full Body HIIT Workout – No Equipment Needed (15 Mins)

This workout is split into three tabatas. A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. We’ll alternate between two exercises during each tabata. To finish the tabatas, we’ll hold a 60-second plank, moving between hands and forearms every 15 seconds. In total, this workout will take you 15 minutes.

15-Minute HIIT Workout - total body, no equipment needed. You'll do three tabatas with planks after each

Tabata 1

  • Breakdancer Kicks | Start on all fours, hands under shoulders, knees under hips and hovering (plant the balls of your feet on the floor and lift the knees a couple inches). From here, you’re going to kick your right leg across your body to the left as you flip your torso to face the ceiling and take your left hand off the floor. Twist back through center and immediately over to the other side, kicking your left foot across your body and you flip and take your right hand off the floor. Confused? Watch the video for a visual; it’ll help more than a written explanation.
  • Low Push Up with Jacks | Start in a plank position with hands under shoulders. From here, rock forward a couple inches so that your hands are under the rib cage. Bend your elbows to 90 degrees and hold low push up position. From here, jump your feet out wide and then back in together. If you have the upper body strength, press right back up to straight arms. Otherwise, drop your knees to the floor, straighten the arms, and then lift the knees back up to starting position.

60-sec Plank

Start in a high plank position and every 15 seconds switch to a forearm plank or back to high plank.

Tabata 2

  • Sprinter Lunge Hop | Start in a low lunge with your right foot forward and your left fingertips on the floor. From here, stand up, bringing your back left knee up and into your chest as you hop off the right foot. Land softly on the right foot, shooting your left leg right back behind you inot a low lunge. Alternate sides each work interval.
  • Clock Crunches | 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 directions each work interval.

60-sec Plank

Start in a high plank position and every 15 seconds switch to a forearm plank or back to high plank.

Tabata 3

  • Squat Jack to Plank | Starting in a low squat position with feet wider than hip’s width, jump your feet in close together (stay low!) and then back out wide. Next bring your hands to the ground as you jump your feet back into a plank. Jump the feet back up to the outsides of your hands, landing in a low, wide squat.
  • Lunge Stomps | 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. 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). Alternate sides each work interval.

60-sec Plank

Start in a high plank position and every 15 seconds switch to a forearm plank or back to high plank.

WEARING | leggings c/o Sweaty Betty (old but Terez has a similar marble print) // adidas neo sneakers

If you have Valentine’s plans today, I hope they’re wonderful! Nothing fancy planned over here, but I think Joe and I might venture into Chinatown in search of cheap foot rubs tonight. #romance

Links to outfit details are affiliate.


An Ode to My Favorite Bar: LÄRABAR Giveaway!

This post is sponsored by LÄRABAR. All opinions–as always!–are my own. I appreciate your support of the brands that make this blog possible.

I eat a LÄRABAR almost every single day. If you were to open up our kitchen cabinet doors at any given time, you’d be sure to find Blueberry Muffin (my favorite) and Coconut Cream Pie (Joe’s) Larabars in there. On mornings I teach, I wait to have my real breakfast until after I’m done with classes, so to fuel me through instructing I grab a LÄRABAR on my way out the door. Yes, this is a sponsored post, but for realz yo, these are hands down my favorite snack bars and have been for a couple years now.

The first LÄRABAR I ever tried was the cashew cookie and I remember looking at the ingredients and not even believing what I read. That’s it?! Yup. Just cashews and dates, simple as that. All the core bars have just 2-9 ingredients in them.

And that’s why I love LÄRABAR: simple, real food ingredients. It’s food made from … wait for it, wait for it … food. Personally, I don’t count calories or macros or any sort of numbers. What I do pay close attention to is ingredients. What am I eating? If I were to whip up a batch of snack bites at home, I’d opt for pretty much exactly the same ingredients that are found in Larabars. In that way, they’re like a homemade snack without having to clean my food processor. Holler!

As much as the bars themselves, I love the company’s mission. LÄRABAR was established on the idea that real food should be accessible for all. They combined a blend of unsweetened fruits, nuts and spices in a convenient, on-the-go package. And I like that I don’t have to trek to Whole Foods or a health food store to get them–most the time I just pop into CVS.

Anyone else think of that old TV show Weeds when you listened to the song in the above video?? I was obsessed with the first few seasons of it in college. Anyway …

Reader Giveaway

One reader will win a LÄRABAR Real Food Prize Pack including:

  • 12 original Larabar flavors
  • S’well water bottle
  • Real Food tank top
  • Fruit push pins
  • Floral cloth bag

TO ENTER

Leave a comment on this blog post with the ingredients of your favorite LÄRABAR. Don’t know the ingredients? Visit Larabar.com to find out (website will open in a new tab so you can easily come back here to comment!). I’ll pick a winner randomly Wednesday night. My favorite is Blueberry Muffin: dates, cashews, blueberries, blueberry juice concentrate, lemon juice concentrate and vanilla extract.

Good luck everyone! 🙂

The 10 Most Popular Workouts on Pinterest

I’ve been blogging for almost five years now, but the first couple it was really just a side hobby that I’d work on in my spare time for fun. In the back of my mind I might have fantasized about doing it as a full-time job, but it never seemed like a realistic option. And it would have remained that way if it weren’t for Pinterest.

When my first workout pictorial went viral on Pinterest (#7 on this list), it both excited and terrified me. Someone’s commenting on my blog other than my mom?! Who are all these people?! Where is this traffic coming from?! And then a coworker stopped me in the office (yes, in a past life I had a real 9-to-5) and said she saw a picture of me on Pinterest. I was mortified. My secret little hobby was now out in the open and while I was excited to see all the new traffic, I was also insanely insecure about it. One part of me wanted to delete everything, but that little voice in the back of my head that had fantasized about blogging as a full-time job was now going hmmm this shit might actually be possible. 

I’ll stop my trip down memory lane there, but if you’re curious about the rest of the story, I wrote about that transition here. Bottom line: I owe Pinterest and everyone who has pinned my workout tutorials a lot of gratitude. Since I didn’t get the chance to post a new workout this week, I decided to round up the 10 most popular workouts from the archives, as determined by Pinterest. Give one of them a try this week!

10 Most Popular Workouts on Pinterest

10. Med Ball Core Workout

176,000 repins

Med ball, 20-minute circuit

You’ll do eight exercises, each for 30 seconds back-to-back. Rest and repeat the circuit a total of four times.

9. Chair Workout

206,000 repins

Two chairs (or benches), 30-minute interval circuit

Let’s talk about that spelling error in the above graphic. “Tricept.” Because obviously there’s a silent “t” at the end of the word. Woof. This is a full body circuit workout that uses a 30 seconds on, 10 seconds off format.

8. Upper Body Hand Weight Workout (Emphasis on Shoulders)

231,000 repins

Light weights, 12 minutes long

This is a high rep, low weight workout similar to an arm section you would do in a barre or spin class. Don’t be fooled by the little weights–it BURNS.

7. Medicine Ball Interval Workout 

245,000 repins

Medicine ball, 30-minute HIIT format

Aw my first ever workout post. So many feels with this one! This is a total body workout that’ll take you 30 minutes. It uses a 50 seconds on, 10 seconds off format.

6. 8-Minute Abs 2.0

263,000 repins

No equipment needed

wearing old Nike leggings, shop current selection

This was a remake of the famous 8-minute abs from the late 80s with different exercises. Quick and great as a finisher to a longer workout.

5. Quick Upper Body + Core Workout (Perfect to Pair with Running)

294,000 repins

Light/medium set of weights, 15 minutes

This 15-minute workout focuses on upper body and core.

4. Core Couch Workout

309,000 repins

Medium/heavy weight (dumbbell or med ball) optional, 12-min of intervals

What does it say about America that a workout you can do on the couch is in the top five?! *cry-laughing emoji* This could just as easily been named “bench workout” — you need an elevated surface but not necessarily a couch.

3. 30-Minute At-Home Workout

321,000 repins

Medium weights, a chair/stepper/bench

This workout is broken up into six 5-minute AMRAPs. Each AMRAP focuses on a different muscle group. Because the focus changes every five minutes, you definitely don’t get bored with this one!

2. Arm (+Core) Workout with Hand Weights

425,000 repins

Light/medium hand weights, 12-18 minutes long

Ok I have to call myself out because this is actually a great opportunity to talk about proper form in plank position. I have a tendency to lock out my arms and hyperextend through the elbow (I catch myself doing it in Downward Dog all the time!) and the below picture from this workout is a good visual of what NOT to do when you’re in a plank. When I lock out my elbows notice how they extend inward? All it takes to correct that is a softening of the joint. Force the muscles to work and add just that teeny, tiny, invisible bend to the elbows while in high plank. 

On a side note: Look how short my hair was!! Never again.

1. 5-to-50 Ab Workout

466,000 repins

Medium weight (for one of the exercises–could totally just do bodyweight, too)

Almost a half MILLION people have this workout saved to their Pinterest boards?? Cray. In this workout, you have 10 core exercises and you do 5 reps of the first, 10 reps of the second, and so on up to 50 reps of the last move.

Oh boy. This roundup was like a trip down memory lane of every apartment and neighborhood in which I’ve ever lived.

Have you tried any of these workouts? Which was your favorite? Want me to make video versions of any of them?