15-Min HIIT Circuit Workout

August 20, 2019 by Leave a Comment
15-Min HIIT Circuit Workout - This total body workout uses an interval structure of 30 sec work / 15 sec rest. Complete 4 rounds of each exercise before moving on. #hiit #intervaltraining #workoutvideo #workout

This quick hiit circuit workout will take you 15 minutes to complete. If you’re looking for something longer, just repeat it twice. It uses the same format (only truncated and without the boxing) as one of my favorite classes in Boston—Train 360 at Everybody Fights.

Also, before someone points it out in the comments: Yes, I spelled “skier” wrong in the video and pictorial. Just throwing in extra I’s to keep y’all on your toes. 😉

15-Min HIIT Circuit Workout

EQUIPMENT I USED:

  • Set of medium dumbbells (5-15 lbs depending on fitness level; I’m using 10’s and 12’s). If available, I might suggest having two sets on hand so you can go heavier for some exercises and lighter for others if needed.
  • Set of sliders (dish towels work well on hardwood floors). If you don’t have slider available, do regular mountain climbers instead.

In this workout, you stay on each exercise for two and a half minutes before moving onto the next exercise. We’ll use an interval structure of 30 seconds of work 10 seconds of rest x4. Rest for 30 seconds in between exercises.

As with all workouts, make sure you’re properly warmed up beforehand. I have a couple guided options you can do:

Always listen to your body, modifying or stopping as needed. Before each exercise, I’ll demo and show you options for modifying if you need low-impact or easier versions.

15-Min HIIT Circuit Workout - This total body workout uses an interval structure of 30 sec work / 15 sec rest. Complete 4 rounds of each exercise before moving on. #hiit #intervaltraining #workoutvideo #workout

Workout Breakdown

See times in the above hiit circuit video for a demo of the exercise and how to modify.

  • Push Press Jumping Jacks (01:51)
  • Squat to Back Lunge Press (05:06) – alternate sides
  • Skier Swings (08:14)
  • Wax-On-Wax-Off Mountain Climbers (11:17)
  • Bear Plank to Squat Hop (14:23)

I’ve been out of town a lot this summer and will be moving into a new apartment next week, so thanks for your continued patience with the inconsistency of workout videos!

xo Nicole

Filed Under: Circuit, Full Body, Interval Training, Video, Workouts

Upper Body + Core Resistance Band Workout

July 1, 2019 by Leave a Comment
Upper Body & Core Resistance Band Workout - This workout is broken up into three circuits that'll target your upper body and core. #resistancetraining #athomeworkout #workoutvideo #coreworkout #upperbodyworkout

This upper body and core resistance band workout will take you just under 25 minutes to complete. It uses the same structure as last week’s resistance band workout, and is challenging but low-impact (no jumping!). If you’re looking for a full-body burn, you could always do this and the 30-minute lower body workout from last Monday.

Upper Body + Core Resistance Band Workout

EQUIPMENT I USED

  • Resistance band loop — I’m using a medium strength resistance band from this set. “Medium” varies by brand of band, but you want something challenging but also big enough to account for the range of motion. The leg sweeps in Circuit 3 will require a larger range of motion so you could always have a couple different bands on hand.

This upper body and core resistance band workout is broken up into three circuits. In each circuit, you’ll get three exercises and go through them four times. Rest for 15 seconds after each set. In other words, do all three exercises back to back then rest for 15.

In the first two circuits, you’ll stay on each exercise for 30 seconds. For the final circuit, you’ll stay on them for 35 seconds. The extra 5 seconds is to account for transition time between the exercises.

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 warm ups to choose from or you can do your own:

Upper Body & Core Resistance Band Workout - This workout is broken up into three circuits that'll target your upper body and core. #resistancetraining #athomeworkout #workoutvideo #coreworkout #upperbodyworkout

Workout Breakdown

CIRCUIT 1

See 1:43 in above video for preview of the exercises and how to modify.

  • Bent Raise with High Row
  • Alternating Shoulder Shaper
  • Shoulder Press with Pull Apart

CIRCUIT 2

See 9:43 in above video for preview of the exercises and how to modify.

In this circuit, do all three exercises on the same arm. Alternate arms each set. (So in total, you’ll do this twice on each side.)

  • Lateral Raise
  • Lat Pulldown
  • Plank Row Kickthrough

CIRCUIT 3

See 17:42 in above video for preview of the exercises and how to modify.

  • Side Plank Top Crunch – alternate sides each set
  • V Sit Rows
  • Plank Leg Sweeps – alternate sides each set

If you like this upper body & core resistance band workout, I think you’ll also really love this upper body mini band workout. 🙂

xo Nicole

Filed Under: Abs, Circuit, Resistance Band, Upper Body, Video, Workouts

Lower Body Resistance Band Workout (30 Mins)

June 24, 2019 by Leave a Comment
Lower Body Resistance Band Workout (30 Mins) - This is a low-impact, but challenging lower body workout. All you'll need is a resistance band loop. Video included! #resistancetraining #resistanceband #workout #legday #lowerbodyworkout #athomeworkout

This lower body resistance band workout will take you just about 30 minutes to complete. I got a lot of requests for low-impact workout, so there’s no jumping involved with this one. It’s great if you have downstairs neighbors, need a “quiet” workout, or your knees just aren’t big fans of jumping around. 🙂

The focus is lower body today. Next week, I’ll post another workout with the same structure that focuses on upper body and core. Enjoy!

Lower Body Resistance Band Workout

EQUIPMENT I USED

  • Resistance band loop. I used a medium-heavy band for circuits 1 & 3 and a medium band for circuit 2. Depending on the weight on yours, you could absolutely do the whole thing with just one band.

This lower body resistance band workout is broken up into three circuits. In each circuit, you’ll get three exercises and go through them four times. Rest for 15 seconds after each set. In other words, do all three exercises back to back then rest for 15.

In the first two circuits, you’ll stay on each exercise for 45 seconds. For the final circuit, you’ll stay on them for just 30 seconds.

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 warm ups to choose from or you can do your own:

Lower Body Resistance Band Workout (30 Mins) - This is a low-impact, but challenging lower body workout. All you'll need is a resistance band loop. Video included! #resistancetraining #resistanceband #workout #legday #lowerbodyworkout #athomeworkout

Workout Breakdown

CIRCUIT 1

See 3:43 in above video for a preview of the exercises.

  • Banded Squat with Pulses
  • Back Step to Diagonal Step—isolate one side, switch sides each set (four sets total = two sets each side)
  • Low Lateral Steps

CIRCUIT 2

See 14:47 in above video for a preview of the exercises.

In this circuit, you’ll isolate the same leg for all three exercises. Switch leg each set.

  • SL Deadlift
  • SL Hinge
  • Back Lunge to Low Step

CIRCUIT 3

See 25:47 in above video for a preview of the exercises.

  • Clamshell Lifts—isolate one side, switch sides each set (four sets total = two sets each side)
  • Straight Leg Lifts—isolate one side, switch sides each set (four sets total = two sets each side)
  • Hip Bridge Pulses—pulse out and up simultaneously.

More Lower Body Resistance Band Workouts to Try

xo Nicole

Filed Under: Circuit, Lower Body, Resistance Band, Video, Workouts
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