Full Body — Page 15

30-Min Full Body HIIT Workout (Bodyweight)

December 23, 2019 by Nicole 1 Comment

This full body hiit workout uses the same structure as the workouts I’ve been posting all month, but with a slight twist. We’re going to alternate between sides of the body, going through each circuit on the left, then right, left, right. If you enjoy this one, definitely check out this slightly shorter bodyweight hiit workout that uses a similar structure.

Full Body HIIT Workout

This full body hiit workout will take you 30 minutes to complete (28.5 minutes to be exact). It’s 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 (01:29)

Lunge Hop – Deadlift Hinge
Curtsy – Back Lunge – Knee Drive Hop (stay low as you step from back lunge to curtsy to back lunge)
SL Glutes Bridge

CIRCUIT 2 (11:42)

Side Plank Hip Dip – Top Kick
Side V-Up to Center Crunch (roll from side of bum to back)
Staggered Plank Jack to Reptile Crunch (one arm is in a forearm plank, one is in a low triceps push up)

CIRCUIT 3 (21:43)

Squat Jump Back Lunge Step
Donkey Kick to Tabletop Kick-through
Burpees

Hope you enjoy this full body hiit workout! I have every intent of publishing a workout next Monday. If, however, the holidays get the best of my video shooting/editing, I’ll post it later in the week instead. Happy holidays, everyone! 🙂

xo Nicole

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

Total Body HIIT Workout for Beginners (22 Mins)

December 16, 2019 by Nicole 1 Comment

This total body hiit workout for beginners uses the same structure as the workouts I’ve been posting the past month. It’s made up of beginner-friendly exercises and is low-impact (no jumping!). If you missed any of the previous workouts in this series:

Modification options are provided in all the above workouts, so if you’re newer to working out, don’t feel like you can only do this week’s!

Total Body HIIT Workout for Beginners

EQUIPMENT I USED

Set of medium dumbbells. If you’re a true beginner, 5-8lb weights will probably be perfect. Go a little heavier for more of a challenge.

This hiit workout for beginners is broken up into three mini circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 30 seconds of work and 10 seconds of rest. After each set, rest for 30 seconds. After each circuit, rest for 60 seconds.

As with all workouts, you want to make sure you’re properly warmed up beforehand. Always listen to your body, modifying or stopping as needed. I have two warm ups on my channel or you can do your own.

5-Min Warm Up
7-Min Gentle Warm Up (no jumping) – I’d recommend this one if you’re a beginner!

I also have a guided cool down on my channel that I highly recommend post-workout.

Workout Breakdown

See the times for a preview of each exercise and how to modify.

Circuit 1 (01:23)

Squat Pulse – hold weights at shoulders, or just one weight at chest.
Alternating Back Lunge with Press – use one weight
Alternating Side Lunge Taps – make these speedy without compromising form.

Circuit 2 (09:00)

Bird Dog Crunch
Glute Bridge Pulse + Skull Crusher – use one weight or to advance it, both weights.
Bicycle Crunches

Circuit 3 (16:43)

Curl to Press
Alternating Curtsy Lunge with Biceps Curl
Reach ‘N Pull March

If you’re looking for some other beginner-friendly workouts to try, check these out:

xo Nicole

Filed Under: Beginner, Full Body, Hand Weights/Dumbbells, Interval Training, Video, Workouts

Total Body HIIT Workout (Kettlebell + Dumbbells)

December 9, 2019 by Nicole Leave a Comment

You all seem to be loving this structure, so I’ve got another total body hiit workout for you! You’ll need a kettlebell and a set of dumbbells for this one. And if you missed the others in this series:

Total Body HIIT Workout

EQUIPMENT I USED

Kettlebell. Use whatever weight you normally swing.
Set of medium dumbbells. These are going to mainly be for shoulder exercises, so you might want to go a little lighter than your normal “medium.” I’m using a set of 8lb weights

This totaly body hiit workout is broken up into three mini circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 30 seconds of work and 10 seconds of rest. After each set, rest for 30 seconds. After each circuit, rest for 60 seconds.

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

I also have a guided cool down on my channel that I highly recommend post-workout.

Workout Breakdown

See the times for a preview of each exercise and how to modify.

Circuit 1 (01:34)

High Pull Squat Jump
Low Squat Figure 8
Kettlebell Swings

Circuit 2 (09:17)

Curl, Raise, Rotate, Press
Squat Jump Press x2
Back Lunge with Front/Lateral Raise

Circuit 3 (16:50)

Hollow Hold, Sit Up Twist
Sprawl Sumo Squat
Push Press Jumping Jacks

Hope you enjoy this total body hiit workout! Next week I’m going to share a beginner-friendly workout using this same structure. And if you haven’t already, be sure to subscribe to my YouTube channel. 🙂

xo Nicole

Links to equipment are affiliate.

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Kettlebell, Video, Workouts