Bodyweight HIIT Workout (12 Mins)

March 4, 2019 by 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 - This quick bodyweight hiit workout will take you just over 12 minutes to complete. Video included! #hiit #bodyweightworkout #intervaltraining #athomeworkout

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

Core Finisher for Obliques

February 18, 2019 by 1 Comment
Core Finisher for Obliques - This 10-minute workout will focus on your obliques. All you'll need is a set of sliders. Video included! #obliques #abs #coreworkout #workout #fitness

This quick core finisher for obliques will take you just about 10 minutes to complete. While the focus is the obliques, you’ll work center abdominals and upper body as well.

In my own workout routine, I tend to do a lot of plank-based core exercises—especially since that’s what we do at Btone where I teach. I’ve noticed that while I feel really strong with planking work, I struggle a lot with core work laying on my back. Makes sense since I don’t do much of it! I’m trying to work on my weaknesses this year, which means incorporating non-plank core work with the planking.

Today’s workout uses a mix of both, and if you follow along with the video you’ll see how much I struggle with the crunch blocks—woof! I almost hesitated to publish it, but the point of sharing workouts with you all isn’t to show you how strong I am and good I am at certain exercises. It’s to share workouts that will challenge you (and me) and strengthen our bodies—and hopefully teach you something along the way.

The point of this mini monologue isn’t to excuse myself for modifying most of the crunch blocks in the video. I just want to remind you that avoiding exercises because you’re “bad” at them will do nothing to strengthen that weakness. In fact, it can contribute to and even worsen muscle imbalances that are making these exercises hard for you in the first place. So get outside your comfort zone and put in the work—it’s worth it! Plus, seeing progress with something you were once “bad” at is SO rewarding.

Core Finisher for Obliques

EQUIPMENT YOU’LL NEED:

  • Sliders – I’ve linked to the set I used to have, but I’m just using dish towels in the video, which work great on hard flooring. On carpet, try DVD cases or magazine covers.

This is a build-a-combo workout, a structure I’ve used a few times in the past. Over the course of 1:45, you’ll build a three-part combo move. Here’s the breakdown:

15 seconds: Move 1
30 seconds: Move 1 + Move 2
45 seconds: Move 1 + Move 2 + Move 3
End with a 15-second hold

You do that all continuously, with no breaks during the 1:45. When you’re done, rest 60 seconds and then move onto the next block. The first two blocks focus on the left side obliques. You then repeat them on the right.

As with all workouts, make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have a five-minute warm up on the blog, or you can do your own at home.

Core Finisher for Obliques - This 10-minute workout will focus on your obliques. All you'll need is a set of sliders. Video included! #obliques #abs #coreworkout #workout #fitness

Workout Breakdown

See 01:45 in above video for preview of exercises.

Sliding Plank Block – Left
—Sliding Snake Crunch (left foot in front of right)
—— + Single-Arm March (right forearm down)
——— + Crossbody Crunch (left knee to right elbow)
———— Hold the Crossbody Crunch to finish

Crunch Block – Left
—Bicycle Sit Up (right elbow to left knee)
—— + Side V-Up (roll onto right hip)
——— + Leg Lift

Sliding Plank Block – Right
—Sliding Snake Crunch (right foot in front of left)
—— + Single-Arm March (left forearm down)
——— + Crossbody Crunch (right knee to left elbow)
———— Hold the Crossbody Crunch to finish

Crunch Block – Right
—Bicycle Sit Up (left elbow to right knee)
—— + Side V-Up (roll onto left hip)
——— + Leg Lift
———— Hold Leg Hover to finish

If you like the structure of this workout, check out these other build-a-combo workouts from the archives:

xo Nicole

Filed Under: Abs, Video, Workouts

10-Minute Glutes Burnout

February 11, 2019 by 1 Comment
10-Minute Glutes Burn-Out - Using a resistance band loop, you'll target the glutes in this quick workout. Video included so you can follow along at home! #workout #glutes #bootyworkout #workoutvideo

This quick, 10 minute glutes burn makes for a great finisher to a longer workout. It’s also good on its own if you’re short on time! All you’ll need is a resistance band loop (mini band). If you don’t have one, you could do it just bodyweight as well (will be easier if you do this).

My butt was on FIRE by the last few intervals—hope yours feels the same way by the end. 😉

10 Minute Glutes Burnout

EQUIPMENT I USED:

  • Resistance band loop — Go medium with the weight. You don’t need a huge range of motion, but the movements are hard even without the band, so a heavy resistance might be overkill.

You’ll do 10 exercises back to back, no rest in between. Each exercise is done for 30 seconds. When you’ve completed all 10 exercises on one side, rest for 60 seconds and then repeat the series on the other leg.

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.

10-Minute Glutes Burn-Out - Using a resistance band loop, you'll target the glutes in this quick workout. Video included so you can follow along at home! #workout #glutes #bootyworkout #workoutvideo

Workout Breakdown

See 1:31 in the above video for a preview of all the exercises.

  • Hip Lifts with Clamshell – You do this in a modified side plank position with your bottom knee down like a kickstand. Both sides of your body will be working, but the primary focus will be the glutes on the side of your body closest to the floor (the bottom butt check in your plank).
  • Hold the Hips Up and Do the Clamshell
  • Hold the Knees Open Wide and Pulse the Hips Up
  • Straighten Out the Top Leg with Hips Still Lifted and Pulse the Leg
  • Single-Leg Hip Bridge Lifts – The side of your body that was on the bottom in your modified plank is the base leg in your bridge (if you left knee was on the floor, your left foot will be on the floor in the bridge).
  • Hold the Single-Leg Bridge and Pulse Hips Up
  • Hold the Single-Leg Bridge and Tap the Non-Working Foot to the Floor
  • Double-Leg Hip Bridge Pulse Combo – Out and Up with Knees and Hips
  • Diamond Bridge Lifts – Put the soles of your feet together and drop your knees wide in a diamond shape. Do the hip bridge lifts in this out-turned position.
  • Hold the Diamond Bridge and Pulse Hips Up

Similar Glutes Workouts

These are some other workouts targeting the glutes from the archives. If you liked today’s, you’ll love these, too!

xo Nicole

Filed Under: Butt, Resistance Band, Video, Workouts
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