at home workout

30 Min HIIT Workout with Weights (Total Body)

December 31, 2019 by Nicole Leave a Comment

This 30 min hiit workout is the last of this 30/10 series that I’ve been running with for more than a month. If you love this structure, check out last week’s which requires no equipment.

30 Min HIIT Workout with Weights

EQUIPMENT YOU’LL NEED

Heavy kettlebell (I’m using 20 lbs)
Set of medium dumbbells (I’m using 8 lbs)

This 30 min hiit workout (28.5 minutes to be exact) is broken up into three mini circuits. In each circuit, you’ll get three exercises. You’ll go through them four times, alternating between the left and right side of your body. So in total, you’ll complete the circuit twice on the right and twice on the left.

The interval structure is 30 seconds of work and 10 seconds of rest. After each set, you’ll rest for 30 seconds. After each completed circuit, you’ll rest for 60 seconds. If you need more recovery time and are following along with the video, just hit pause!

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. Here are two guided warm ups you can choose from (or do your own!):

5-Min Warm Up
7-Min Gentle Warm Up (no jumping)

Workout Breakdown

For a preview of each exercise and how to modify, see the noted times in the above video.

CIRCUIT 1 (02:18)

Lunge Hop Row
Curtsy to Low Squat
Deadlift Tap

CIRCUIT 2 (12:43)

Chest Press x2 Glutes Bridge
Crossbody Mountain Climbers x4 Toe Touch
Hammer Curl x2 Fly Rotation

CIRCUIT 3 (22:40)

Shoulder Press Lunge Press
Burpee Knee Drive
Squat Cleans

Hope you all enjoy this 30 min hiit workout! I’ve been posting a lot of these 30/10 interval workouts, so I’m going to switch it up next week. New year, new workout structure. 😉

xo Nicole

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Kettlebell, Video, Workouts Tagged With: at home workout, hiit, interval training, workout, workout video

14-Minute Workout: Bodyweight AMRAPs

January 3, 2019 by Nicole Leave a Comment

This blog post was sponsored by Reebok. All opinions—as always!—are my own.

Happy New Year! I hope you all enjoyed the holidays. Not going to lie, I’m always a little relieved when the holidays are over and that abyss of a week between Christmas and New Years is finally done. People who plan vacations for that week are doing it RIGHT.

For this first workout of 2019, I’m teaming up with Reebok on their #SplitFrom campaign. It celebrates their Sole Fury sneaker and all of those who #SplitFrom the pack by defying convention. In many ways, I’m a conventional gal—I love avocado toast, I have strong opinions about drama on Bravo shows, I live for a good brunch.

But the one big thing I’ve done to stray from the norm has proven to be the best decision I could have made. Leaving the 9-to-5 world to pursue a career in fitness and blogging was 100% the right call for me, and I’m so grateful for another year of doing what I love.

The Sole Fury is a modern take on the Split Cushioning system that Reebok first introduced in the early 90’s. It removes weight and adds flexibility to the sneaker, but function aside—I just love anything that pays homage to the 90’s.

I’m totally on board with the chunky “dad” sneaker trend, and I love that the Sole Fury has a touch of that without being too extreme. You get the nod to the 90’s in the sole design, but it’s still a sleek-looking, modern sneaker. Shop it here and let me know what you do to #SplitFrom the pack.

14-Min Workout: Bodyweight AMRAPs

This workout is broken up into three four-minute AMRAPs. AMRAP stands for “as many reps as possible.” The first AMRAP focuses on lower body, the second on upper body and the final on core. You’ll be given three exercises and will go through them as many times as possible within the four minutes. You get 60 seconds to rest in between AMRAPs, but can take longer if needed.

The magic number throughout the workout is 8. You’ll do 8 reps of each exercise. In total, this workout will take you 14 minutes to complete. But if you’re looking for a longer workout, just complete the whole thing twice.

As with all workouts, make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed.

Workout Breakdown

AMRAP #1: Lower Body

For a preview of the exercises, see 1:54 in the above video.

(8 reps R / 8 reps L) Lunge Hop to Lateral High Kick
(8 reps) Long Jump Forward, 180 Squat Jump (up is 1, back is 2)
(8 reps) Sumo Squat Pulses, heels up, heels down (up + down = 1 rep)

AMRAP #2: Upper Body

For a preview of the exercises, see 6:48 in the above video.

(8 reps R / 8 reps L) Single-Sided Plank March (if wrists need a break, do alternating forearm plank reaches)
(8 reps) Crab Kick Tri Dips (right + left = 1 rep)
(8 reps) Push Ups

AMRAP #3: Core

For a preview of the exercises, see 11:48 in the above video.

(8 reps) Leg Lifts to Rev Crunch
(8 reps) Full-Body Crunch
(8 reps R / 8 reps L) Arm Sliders in Plank

xo Nicole

Filed Under: AMRAP, Bodyweight, Full Body, Video, Workouts Tagged With: AMRAP, at home workout, fitness, workout, workout video

Superset Pyramid Time Challenge Workout (Week 5)

January 31, 2017 by Nicole 3 Comments

On the fifth and final Monday of January, I bring you the last of the superset pyramid workout series! OK it’s Tuesday, but close enough. I got the video up on YouTube late last night so that counts?

Superset Pyramid Time Challenge Workout (Week 5)

For this workout, you’ll do 10 reps of each exercise, then 9 reps of each, then 8, 7, 6, 5, 4, 3, 2, 1. You’ll go through it as quickly as possible without sacrificing proper form. Make sure to warm up beforehand.

Side to Side Plank Jumps | Start in a plank position with hands aligned under shoulders. Jump both feet up towards the outside of your right hand and then quickly back to a plank. Repeat to the outside of the left hand and then back to plank. That’s one rep.

*Modification tip* Try placing your hands on yoga blocks (hands on the widest side of them for stability) as you do these. Elevating your hands just those extra couple inches will make a big difference!

Sump Squat Jump with Lateral Leg Lift | Squat jump, leg lift, squat jump, leg lift. Feet a little wider than hip-distance apart, squat down low, weight in heels, toes angled outward. 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 left side 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, this time doing the leg lift to the left.