Circuit — Page 7

20-Minute Stepper HIIT Workout

I got a new toy to add to my mini at-home gym! And we’re putting it to use in today’s 20-minute stepper HIIT workout. I have zero space in my apartment in the city, so this step will probably have to live at my parents’ house, but I’ll shoot a couple workouts with it every time I visit. Today’s circuit is a total-body workout that left me completely out of breath. All you’ll need is a stepper or longer step bench.

20-Minute Stepper HIIT Workout

EQUIPMENT I USED

Stepper – I’m using mine with all 4 risers; to make it less intense, use fewer risers so the stepper isn’t as high
Exercise mat
Interval timer – I use a Gymboss but there are also smartphone apps and if you’re doing the video along with me you don’t need one at all

For this workout, we’ll use an interval structure of 45 seconds of work and 15 seconds of rest. 45 seconds is going to feel like a long time for some of these exercises, but the goal is to do your best and take as few breaks as possible during that work interval. We’ll go through a circuit of exercises four times total. Try not to take more that the 15 seconds of rest after each exercise, but if you need to take a more significant break at the halfway point, give yourself 1-2 minutes before doing the second half.

As with all workouts, make sure you’re properly warmed up beforehand (I have a 5-minute warmup you could do) and take some time to cool down and stretch afterwards. Always listen to your body, modifying or stopping as needed. I’ll show you how to modify all the exercises in the video (fast forward to 1:24 to see modifications).

Stepper HIIT Workout Breakdown

To see a demonstration of each exercise and how to modify them, go to 01:24 in the above video.

Squat Jacks onto Stepper
Uneven Push Ups to Kickthrough – alternate sides each time through the circuit
Burpee to Stepper Jump – no push up
Up-and-Over V-Ups
Knee Drive to 180 Squat Jump

xo Nicole

15 or 30-Minute Full Body Circuit Workout (Med Ball)

Very excited about this full body circuit workout because I finally figured out how to add countdown clocks to the video! It’s actually not that hard, and I should have done this way sooner. It was just a matter of sitting down and sifting through how-to videos on YouTube until I found a good tutorial. You’ll now know exactly how many seconds of torture you have left during each work interval. 😉

15 or 30-Minute Full Body Circuit Workout (Med Ball)

This workout can take you 15 minutes or 30 minutes. If you’re looking for a longer workout, repeat the video twice. That being said, this is plenty challenging as a 15-min routine. 😉

There are five exercises in this circuit. For each exercise, you do an interval structure of 45 seconds of work and 15 seconds of rest x3. Move immediately onto the next exercise when you’ve completed the three rounds.

As with all workouts, make sure to warm up beforehand. Listen to your body and modify as needed, stopping altogether if something doesn’t feel right.

To see how each exercise is performed and how to modify, check out the above video @1:36. Below are some additional notes on each exercise.

Low Lunge – Squat – Lunge Pulse with Extension
Med Ball Slam Stop Burpees | If you’re doing the workout at a gym or another place it’s ok to slam the ball onto the floor, you can do full slam burpees instead of stopping the momentum of the ball. (I have downstairs neighbors so I can’t).
Deadbug with Medicine Ball | If you don’t have a medicine ball or want to modify with less weight, you can use really any object (a yoga block works well!). Just make sure to actively press it between your hand and leg.
Logger Jumps to Squat Hold
Jump Lunge with Obliques Scoop

Hope you’re all having a great week so far! I filmed this video on Tuesday so you can see the Nor’easter raging outside my window. Anyone else counting down the seconds until spring weather arrives??!

xo Nicole