Full Body — Page 13

At-Home Quiet Workout – No Equipment

March 20, 2020 by Nicole 2 Comments

This week I’ve done a couple IG Live workouts, and I wanted to share one here for anyone who wasn’t able to tune in in real time. We did this quiet workout (no jumping!) on Tuesday. It’s quick (23 minutes) but challenging.

I’m going to continue these live workouts, and will try to add more than one workout video a week to my YouTube channel. It’s important that we all take the spread of coronavirus seriously, and that means more time at home. My hope is that the IG Live workouts give you a taste of that group fitness class you may be missing, right in your living room. Stay safe, everyone!

Quiet Workout – No Equipment Needed

This quiet workout is broken up into three circuits. In each circuit, you’ll go through three exercises back to back, for 30 seconds each. You then rest for 30 seconds before repeating.

In circuits 1 & 2, you’ll be alternating right/left. You’ll do four sets, completing the circuits twice on each side. In circuit 3, you’ll just go through it three times.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

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

Workout Breakdown

Circuit 1

See 1:47 in the above video for a preview of the exercises.

Lunge Pulse – DL Hinge
SL Bear Plank to Down Dog
Back Lunge – Curtsy – Back Lunge – Knee Drive

Circuit 2

See 10:18 in the above video for a preview of the exercises.

SA March to Crossbody Crunch
Side Plank Top Crunch + Kick
Crunch Low – Crunch High

Circuit 3

See 18:52 in the above video for a preview of the exercises.

Crab Kick + Triceps Dips x2
Squat to Obliques Twist
Squat Pulse

Similar Workouts

If you love this at-home quiet workout, check out these similar workouts:

No-Jumping Tabata Workout – This is another quiet total body workout. Weights are needed.
HIIT Workout with No Jumping – Another total body workout with no jumping (=quiet).
Most of my slider workouts require minimal or no equipment and are quiet.

xo Nicole

Filed Under: Bodyweight, Circuit, Full Body, Quiet, Video, Workouts Tagged With: quiet workout

Total Body HIIT Circuit Workout (30 On / 30 Off)

March 2, 2020 by Nicole 1 Comment

This total body hiit circuit workout uses the same structure as last week’s bodyweight workout. We’ll add in some equipment, but still keep it fairly minimal so you can do it at home. Enjoy!

20-Mins Total Body HIIT Circuit Workout

EQUIPMENT NEEDED:

Resistance band loop – Use a medium weight; you want to be able to get a big enough range of motion to do a row.
Medium dumbbell

This total body hiit circuit uses an interval structure of 30 seconds of work and 30 seconds of rest. You’ll go through the five exercises four times total. At the halfway point, we’ll rest for a full 60 seconds.

If you’re new to HIIT workouts or are short on time, you could opt to just go through the circuit twice instead of four times.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

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

Workout Breakdown

See 01:30 in the above video for a preview of the exercises and how to modify them.

Squat Jump Pull Apart + Row (resistance band)
Jump Lunge Row (resistance band)
Push-Press Jumping Jacks (dumbbell)
Side Lunge to Hop (dumbbell)
Star Plank Jacks x2 + Donkey Kick (bodyweight)

Similar Workouts

If you liked this total body hiit circuit workout, you’ll love these similar ones from the archives:

30 On / 30 Off Bodyweight HIIT Workout – same structure but no equipment needed
Sweaty HIIT Circuit (10 or 20 Mins) – no equipment needed, but a set of medium dumbbells are optional
30-Min HIIT Workout with Weights – broken up into three mini circuits of 30 sec work / 10 sec rest
Bodyweight HIIT Workout – total body, 22 mins long, no equipment needed

xo Nicole

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Resistance Band, Video, Workouts Tagged With: hiit, hiit workout

No Equipment HIIT Workout (30 On / 30 Off)

February 24, 2020 by Nicole 2 Comments

This no equipment hiit workout will take you 20 minutes to complete. It uses a 30-on-30-off structure, and is inspired by the workouts Natacha Oceane posts on her Instagram account (follow her for awesome workout ideas!).

This one left me totally out of breath—enjoy the challenge! 🙂

No Equipment HIIT Workout

This HIIT workout uses an interval structure of 30 seconds work and 30 seconds rest. The equal rest interval is so that you can really push your hardest during the work intervals. There are five bodyweight exercises in this circuit, and you’ll go through them four times. At the halfway point, you get an extra 60 seconds to recover.

If you’re short on time or newer to interval training, you could opt to go through the circuit just 2-3 times instead.

As with all workouts, you want to make sure you’re properly warmed up before, and always listen to your body, modifying or stopping as needed. I have two guided warm ups:

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

Workout Breakdown

See 01:37 in the above video for a preview of the exercises and how to modify them.

Squat Jack Heel Click
Shoulder Tap Plank Jacks
High Knees
Bottom-Half Burpees
Speed Skater

Similar Workouts

If you liked this no equipment hiit workout, you’ll love these similar ones from the archives:

Sweaty HIIT Circuit (10 or 20 Mins) – no equipment needed, but a set of medium dumbbells are optional
Bodyweight Tabata Superset Workout – 12 minutes, total body
20-Min Bodyweight Tabata Superset Workout – similar to previous link, but with an extra superset at the end
Bodyweight HIIT Workout – Total body, 22 mins long

xo Nicole

Filed Under: Bodyweight, Cardio, Full Body, Interval Training, Video, Workouts Tagged With: bodyweight workout, hiit, hiit workout