12-Minute Bodyweight Tabata Superset Workout: Total Body

July 30, 2018 by 5 Comments

12-Min Bodyweight Tabata Superset Workout (Total Body) - For this workout, you'll alternate between two exercises at a time, completing three supersets total. Perfect workout to do when short on time and equipment! #tabata #workout #fitness #pumpsandironHello, long lost friends! I’m PUMPED to be back to blogging. I’ve completed 99% of my aromatherapy course (more on that to come!) and am done teaching until after Labor Day, so I’ll be putting all my energy into Pumps. You can now check in daily for new content (except for Saturdays) and to make sure you don’t miss a thing, you can follow this blog feed on Bloglovin’, like my page on Facebook or follow me on Instagram or Twitter (does anyone even use Twitter anymore?). If you’re just here for the workouts, subscribe to my YouTube channel so you get an email when a new one is posted.

Today I have the third and final bodyweight tabata superset workout of the series I started basically a hundred years ago at this point. If you missed the first two, they focused on Lower Body and Core + Upper Body. Now onto one that’ll target your whole body …

12-Minute Bodyweight Tabata Superset Workout: Total Body


This workout consists of three tabata supersets. For each superset, you’ll complete 8 rounds of 20 seconds of work and 10 seconds of rest. You alternate between the two exercises. Rest for 30-60 seconds in between supersets.

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

12-Min Bodyweight Tabata Superset Workout (Total Body) - For this workout, you'll alternate between two exercises at a time, completing three supersets total. Perfect workout to do when short on time and equipment! #tabata #workout #fitness #pumpsandiron

WORKOUT BREAKDOWN

Superset 1

Fast-forward to 2:23 in the above video to see these exercises in action plus how to modify them.

  • Squat Jack to Star Jump
  • Side Lunge Hop (Alternate)

Superset 2

Fast-forward to 7:01 in the above video to see these exercises in action plus how to modify them.

  • Plank to Bear to Donkey Kick
  • Side Plank Top-Half Kicks (Alternate)

Superset 3

Fast-forward to 11:34 in the above video to see these exercises in action plus how to modify them.

  • Chest-to-Floor Burpees
  • Squat Jump to Oblique Twist

If you’re looking for a longer workout, try doing all three of the tabata superset workouts in this series back to back (I’m sweating just thinking about it).

xo Nicole

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

5-Minute Build-A-Burpee HIIT Workout

June 25, 2018 by 2 Comments

This post was made in partnership with Hyatt Place. All opinions—as always!—are my own.

I can’t believe it’s officially a wrap on my Workout Wednesday series with Hyatt Place Hotels! I started this project almost a year ago and it’s led to some seriously cool opportunities that are blog career highlights for sure. Today’s 5-minute build-a-burpee HIIT workout is the last of the 10 routines. When we shot these videos, I also saved this one for last because I knew it’d be the hardest and I didn’t want to have to film anything else after it (lol).

All 10 workouts can be found on the Hyatt Place Facebook page, and three of them (this one included) are also up on my YouTube channel (links below). Try one—or several—today! They all require no equipment or use objects you can easily find in a Hyatt Place hotel room, making them perfect for doing while on the road.

5-Minute Build-A-Burpee HIIT Workout

For this quickie, set an interval timer for 5 rounds of 45 seconds of work and 15 seconds of rest. You’ll start and end with burpees, focusing on a singular component of the compound move during the other intervals. If you’re looking for a longer workout, repeat this 2-3x.

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

Workout Breakdown

  • Burpees – no push up
  • Squat Jumps – air squat to modify
  • Low Squat Snaps
  • Push Ups – from knees to modify
  • Burpees – optional push up

Did you try any of the workouts from this series? Which was your favorite?

xo Nicole

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

5-Minute Bodyweight Pyramid Workout

May 14, 2018 by 1 Comment

5-Minute Bodyweight Pyramid Workout - no equipment needed for this do-anywhere full-body workout! Video included and if you're looking for a longer workout just repeat 2-3 x #fitness #workout #athomeworkout

This post is sponsored by Hyatt Place. All opinions—as always—are my own.

Today I’m sharing another workout from my Workout Wednesday series with Hyatt Place Hotels. Like the other nine workouts I created, these are perfect to do while traveling. They don’t require much space (although Hyatt Place rooms are actually very spacious!) nor do they require much if any equipment.

This bodyweight pyramid workout is truly no-excuses, as it can be done in just 5 minutes. That being said, if you have more time to workout, rest 30-60 seconds after you complete the pyramid and then repeat it 2-4 times.

5-Minute Bodyweight Pyramid Workout

There are five exercises in this workout. You’ll do each for 40 seconds then each for 20 seconds. The goal is to not rest during the 5 minutes.

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

EXERCISE BREAKDOWN

  • Bear Plank Jacks – Starting in a high plank position, hop your feet out wide and back to center. Then jump your feet forward, landing in a hovering tabletop position with knees stacked under hips. Hop back out to plank and repeat.
  • Side Lunge Hops (right) – Step to the right, sliding hips back as you bend into a side lunge on that right leg. Push off the right foot to come back up to center, bringing the right knee into your chest as you hop up off the left foot. Land and step wide back into your lunge.
  • Side Lunge Hops (left)
  • Bird Dog – Start in a tabletop position on the balls of your feet with knees under hips, hovering a couple inches off the floor (to modify, keep knees on floor). From here, extend right arm and left leg out straight. Bring back to center and repeat on other side.
  • Squat Jump to Jack – Staying low in a squat, hop your feet in narrow and then out wide. Do a squat jump, landing back low.

 

5-Minute Bodyweight Pyramid Workout - no equipment needed for this do-anywhere full-body workout! Video included and if you're looking for a longer workout just repeat 2-3 x #fitness #workout #athomeworkout

I’ll share one more of these workouts on my blog and YouTube channel, but to get all 10 workouts, check out Hyatt Place on Facebook and Instagram.

xo Nicole

Filed Under: Bodyweight, Full Body, Pyramid, Video, Workouts
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