Interval Training

30 Min HIIT Workout with Weights (Total Body)

December 31, 2019 by Nicole Leave a Comment

This 30 min hiit workout is the last of this 30/10 series that I’ve been running with for more than a month. If you love this structure, check out last week’s which requires no equipment.

30 Min HIIT Workout with Weights

EQUIPMENT YOU’LL NEED

Heavy kettlebell (I’m using 20 lbs)
Set of medium dumbbells (I’m using 8 lbs)

This 30 min hiit workout (28.5 minutes to be exact) is 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 (02:18)

Lunge Hop Row
Curtsy to Low Squat
Deadlift Tap

CIRCUIT 2 (12:43)

Chest Press x2 Glutes Bridge
Crossbody Mountain Climbers x4 Toe Touch
Hammer Curl x2 Fly Rotation

CIRCUIT 3 (22:40)

Shoulder Press Lunge Press
Burpee Knee Drive
Squat Cleans

Hope you all enjoy this 30 min hiit workout! I’ve been posting a lot of these 30/10 interval workouts, so I’m going to switch it up next week. New year, new workout structure. 😉

xo Nicole

Filed Under: Full Body, Hand Weights/Dumbbells, Interval Training, Kettlebell, Video, Workouts Tagged With: at home workout, hiit, interval training, workout, workout video

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.

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.