Interval Training

25-Minute At-Home HIIT Workout (No Equipment Needed)

April 29, 2019 by Nicole 1 Comment

25-Minute HIIT Workout (No Equipment Needed) - This bodyweight hiit workout is broken up into three circuits that'll challenge you in the best way! #hiit #bodyweightworkout #intervaltraining #hiitworkout #athomeworkout #workoutvideo

I realize that I’m the only person who cares about YouTube subscriber milestones, and it doesn’t make any difference to you all, but I’m going to force a “celebration” on you anyway. 😉 For hitting 25K subscribers, I put together this 25-minute at-home hiit workout. No equipment needed. I’m also doing a giveaway below so be sure to scroll down!

25-Minute At-Home HIIT Workout

This HIIT workout is broken up into three circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 35 seconds of work and 15 seconds of rest. If you follow along with the video, we’ll rest for about 75 seconds in between circuits. If you need longer, just pause the video.

These circuits are meant to get your heart rate up and really challenge you. You should feel pretty spent after each one! So that being said, if you’re just starting out with a fitness routine or short on time, you could opt to complete just one or two of the circuits instead of all three.

As with all workouts, you want to make sure you’re properly warmed up beforehand. I have two guided warm ups or you could do your own:

Workout Breakdown

CIRCUIT 1

See 1:32 in above video for exercise demonstrations and how to modify.

Surfer Get Ups
Marching Plank
180 Squat Jumps

CIRCUIT 2

See 10:14 in above video for exercise demonstrations and how to modify.

Jump Lunges
Breakdancer Kickthroughs
Twisting Crunch

CIRCUIT 3

See 18:52 in above video for exercise demonstrations and how to modify.

Squat Jump Twist
3 Push Ups 3 Plank Jacks
Side Lunge Hop Switch

Giveaway!

One winner will get my Studio Pumps Circuit + Tabata class pack as well as a piece of workout equipment for your home gym. You can choose from any piece of gear that I use in my workouts:

Set of dumbbells (weight of your choice)
Resistance bands (loops, a set, whatever you’d like)
Stepper
Medicine ball (weight of your choice)
Kettlebell (weight of your choice)
Sliders

I’ll pick a winner on Sunday and you’ll be notified by email if you win. To enter, you just need to be subscribed to my YouTube channel. If you are, enter your email in the form below. It’ll just be used to contact you should you win. You won’t be added to any mailing lists.

Good luck to everyone who enters and a big thank you for all the support for my YouTube channel! 🙂

xo Nicole

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

Step HIIT Workout for Lower Body – 15 Minutes

March 18, 2019 by Nicole 1 Comment

Step HIIT Workout for Lower Body - This HIIT workout uses a step bench and weight to burn out the lower body. #stepper #hiit #lowerbodyworkout #stepworkout

This step hiit workout will take you just under 15 minutes to complete and targets lower body. I’m using a cube stepper, but a longer step bench works great, too.

When I was home visiting my parents last week on the Vineyard, I shot a bunch of stepper workouts. I keep my step bench there because I have zero space in my apartment. I know not all of you have a stepper, so I’ll spread out publishing the workouts I shot using mine. In between will be bodyweight, resistance band, etc. workouts.

Step HIIT Workout for Lower Body

EQUIPMENT I USED:

Stepper (a step bench works, too) – I’m using all four risers; use fewer to make the exercises easier.
1 heavy weight (or two medium weights) – I’m using a 20-lb dumbbell, scale up or down to match your fitness level. A kettlebell or medicine ball would work, too.

This step hiit workout uses an interval structure of 30 seconds of work and 10 seconds of rest. You’ll go through five exercises a total of four times. The middle three exercises in the circuit isolate one leg. The first time through the circuit, do them all on the left leg. Second time through, all on the right leg. And so on.

If you’re following along with the video, at the halfway point, I give you 30 seconds of recovery instead of 10 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.

Step HIIT Workout Breakdown

See 1:31 in the above video for a preview of all the exercises and how to modify them.

Squat to Sit – This is the one exercise that will be more challenging if you use fewer risers on your step bench. If your bench is too low to sit down completely, just do a regular weighted squat.
Uneven Squat Pulse to Step Up – Use the weight for this one unless modifying.
Uneven Squat Hop to Step Up – This builds off of the previous exercise, adding in more explosive movement and ditching the weight.
Pistol Squat – If you’re advanced, do this with the weight.
Up ‘N Overs

If you enjoyed this workout, I have a couple other lower body stepper workouts you’d love:

xo Nicole

Filed Under: Hand Weights/Dumbbells, Interval Training, Lower Body, Step Bench, Video, Workouts Tagged With: stepper

Bodyweight HIIT Workout (12 Mins)

March 4, 2019 by Nicole 1 Comment

Bodyweight HIIT Workout - This quick bodyweight hiit workout will take you just over 12 minutes to complete. Video included! #hiit #bodyweightworkout #intervaltraining #athomeworkout

Today’s quick bodyweight HIIT workout will take you just over 12 minutes to complete. No equipment needed, and you’re sure to be out of breath by the end.

And sorry I didn’t post a new workout last week! I’m subbing a bunch at Btone this month, and after teaching many in-person classes, it’s hard to find the motivation to then film one for YouTube.

Bodyweight HIIT Workout

For this bodyweight HIIT workout, you’ll use an interval structure of 30 seconds of work and 10 seconds of rest to complete six exercises. When you’ve completed the circuit of six exercises, rest for 30 seconds then repeat. In total, you’ll do three sets (if you want a longer workout, you can do 4-5 sets instead!).

No equipment is needed, but you will want a mat as we’ll be kneeling for one move and in a plank for a couple others.

As with all workouts, make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. In the preview of exercises in the above video, I’ll show you how to modify each one.

Bodyweight HIIT Workout Breakdown

See 01:16 in the above video for a demonstration of each exercise and how to modify.

Prisoner Knee Ups – Like a prisoner get-up but you’ll press off your front foot from a kneeling position and hop up, driving your back knee into your chest. Alternate sides as you go.
Lateral Plank Jumps to Low Squat – From a plank position, hop your feet to the outside of your right hand, back to plank, outside of your left hand, back to plank. Then hop both feet up to the outsides of your hands, landing in a low wide squat.
Curtsy – Knee Up – Curtsy – Skater – For this combo, you curtsy lunge into a knee drive hop, land back down in the curtsy lunge, and skater leap to the side, landing in a curtsy lunge on the other leg.
Breakdancer Kickthroughs – Start in a bear plank position (knees bent under hips in tabletop, hovering off the floor). Then kick a leg through to the opposite side, twisting and lifting the opposite hand off the floor.
Forearm Side Plank Crunch – Kick – In a side plank, crunch your top knee in to your top elbow, extend back to a hover, then kick your top leg forward, touching your toes with your hand.
Repeat Side Plank Crunch – Kick on other side