There’s nothing like a move to make you hate every piece of at-home workout equipment you’ve ever purchased! I’m in the process of moving into my boyfriend’s apartment, and this will be the SEVENTH time I’ve moved since graduating college in 2010. Woof. Luckily, I don’t have to be out of my house in Southie until the end of August, so it’s a gradual move and I can do a little bit at a time—slowly decontaminating his place (kidding…but not really), and bringing over small carloads of my stuff here and there. Still, the kettlebell collection, med ball, hand weights and rest of my at-home workout gear has been getting its fair share of dirty looks from me lately. To remind myself that it’s worth moving, I put together this quick HIIT workout last week using as much of it as I could.

GIVEAWAY! One workout aid that is not a burden to move is my Gymboss Interval Timer, and lucky for you wonderful readers, my friends over at Gymboss are letting me give away one! Enter using the widget below today’s workout tutorial (scroll down). I’ll pick a winner on Friday evening.

15-Minute HIIT Workout

Equipment I Used:

• 25-lb kettlebell
• 6-lb medicine ball
• Jump rope
• Stability ball
• Power wheel
• Gymboss Interval Timer
• Exercise mat

Set an interval timer for 15 rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the following exercises 3 times. This workout will get you sweaty and out of breath, focusing especially on the core.

• Power Wheel Ab Roll Outs: Get on your knees and hold the power wheel centered on the ground. Your arms are going to stay straight throughout this. Slowly extend your arms, rolling the wheel out as far as you can go, lowering your torso. When you’ve extended as far as you can, slowly roll back to starting point. You’ll want to keep your butt down during these—think of your back, butt and hamstrings as one straight line. Try not to stick your butt up (I know it’s tempting on that tough roll-in).
• Kettlebell Swings: Start with kettlebell on the floor between your legs and lift it up to starting position with both hands, flat back, using your legs to lift. With kettlebell hanging between your legs, use your arms as a pendulum, and swing the bell to chest-to-eye level by thrusting with your hips while keeping your core tight as you stand up straight. Swing back down and repeat. Your knees should remain slightly bent, but the main source of movement is hinging at the hips—not so much squatting. I use a 25-lb bell.
• Med Ball Sit ‘n Toss: Lay on your back with arms stretched overhead, holding on to your medicine ball (it should be hovering a couple inches off the ground—don’t let it rest on the floor). Lift the medicine ball forward as you sit up, keeping arms straight, and lift it straight above your head as your body comes into upright sitting position. Bring ball into chest and toss up into the air. Catch and slowly lower to the ground, bringing ball back overhead behind you.
• Jump Rope
• Stability Ball Prone Oblique Twists:Get into a plank with your shins on a stability ball and your hands on the floor, directly under your shoulders. Draw your knees into your right shoulder, keeping feet on the stability ball, and then return to center. Repeat to the left.

WEARING | leggings: Lululemon / tank: thanks to my friends at Game Plan! / sneakers: Nike

Since I usually get a lot of comments about whatever leggings I’m wearing in these workouts (that’s why I love you guys! haha), just a heads up that although these leggings look cool, the mesh across the knees makes them uncomfortable to workout in if you’re doing anything that involves kneeling.

Gymboss Interval Timer Giveaway

On Friday evening I’ll randomly select a winner. Use the widget below to enter—just leave a comment letting me know what piece of workout equipment you’d love in your home. I use mine all the time for HIIT workouts and during the Tone ‘n Torch class I teach at Btone!

The power wheel is one of my favorite abdominal torture devices pieces of equipment, but up until now, I’ve only used it for roll-outs and knee tucks on the blog (check out previous power wheel workouts HERE). When the folks over at Ulysses Press offered me a copy of Ab Wheel Workouts by Dr. Karl Knopf, I jumped at the chance—some creative ideas for wheel exercises were much needed!

The book includes 50 different ab wheel exercise that target different parts of the body—lots of basic moves can be made more difficult by balancing on the wheel while doing them. And I mean a lot more difficult. Plank knee tucks are a move I’ve used in tons of workouts here, but when I tried to do them on my power wheel, I nearly face-planted into the floor. Woof.

For this power wheel workout, I’ve taken some of my favorite moves from Ab Wheel Workouts and incorporated them into a two-part interval routine.

Power Wheel Ab Interval Workout

Equipment I Used:

• Power wheel
• Exercise mat
• Gymboss Interval Timer

This workout is divided into two parts: one with the power wheel strapped to your feet and one holding the power wheel with your hands. For each part, set an interval timer to 9 rounds of 30 seconds of work and 10 seconds of rest. You’ll go through the three power wheel exercises three times. Grab a quick drink of water during a 60-second break, and then move onto Part II and do the same thing.

PART I (9 rounds of 30 seconds of work and 10 seconds of rest)

• Plank to Pike: Start in a plank position: hands directly under shoulders, body in straight line. Lift your hips into a pike position, rolling the wheel in towards your hands. How far you can roll forward will depend on your flexibility and strength level. As you can tell from the pictures, I still have lots of room for improvement!
• Alternating Curl Up: Lie on your back with knees bent and hands behind your head; lift shoulders off the ground. Curl up, fully sitting up and twisting your torso to bring your left elbow towards your right knee. Slowly return to starting position, and then curl up bringing your right elbow to your left knee. The challenge to this versus a regular sit-up is keeping the wheel still throughout the move—resist the urge to roll the wheel or lift it up as you curl up.
• Knee Tucks: Start in a plank position. Roll wheel forward, tucking knees in toward chest. Roll back out slowly to starting plank position.

PART II (9 rounds of 30 seconds of work and 10 seconds of rest)

• V Roll-Outs: Start on your hands and knees, holding the wheel. Slowly roll the wheel forward and out to the left as far as you can go keeping proper form (don’t let your back sag or butt pop upward). Return to starting position and then roll the wheel forward. Return to starting position and then roll the wheel out to the right. Keep repeating.
• Plank: Plank position, only holding the wheel (it’s harder than it looks!). To get into the position, start on your knees and then lift them off the ground. Keep your hands directly under your shoulders.
• Hands to Feet: Start in a plank position (described above). Slowly roll the wheel towards your feet, lifting your hips. Slowly roll the wheel back out into starting plank position.

This workout isn’t even 15 minutes long, but mannnnn does it burn. Especially Part I. It’s a good thing the dog I was petsitting weighs half a pound, because the last thing I needed was someone jumping on my midsection after completing this…

WEARING | tank: Victoria’s Secret Sport // leggings: c/o Champion // sneakers: New Balance

My power wheel has been collecting dust lately, so it was high time to use it in a workout. This is a full body workout, but the power wheel moves will specifically target your abs. I always feel roll outs in my arms as well. You’ll go through the following sequence 3 times. When you strap on the power wheel for the start of each round, it serves as a little break (I’m spoiling you!), so there’s no excuse not to push through this as fast as you can.

• 30 Power Wheel Tucks: Strap the power wheel on your feet and get into a plank position. Tuck your knees into your chest and then extend back out in the plank position.
• 15 One-Leg Bridge Thrusts (on each leg): Lay on back, arms by side, one knee bent with foot on the ground, the other leg straight up in the air. Thrust your hips upward, keeping leg straight, into a bridge position (shoulder blades stay on the ground). Slowly lower until you’re just hovering above the ground and repeat. Switch legs after 15 reps.
• 15 Power Wheel Roll Outs: Get on your knees and hold the power wheel centered on the ground. Your arms are going to stay straight throughout this. Slowly extend your arms, rolling the wheel out as far as you can go, lowering your torso. When you’ve extended as far as you can, slowly roll back to starting point. You’ll want to keep your butt down during these—think of your back, butt and hamstrings as one straight line. Breaking that straight line to stick your butt out makes returning from the extended position easier, but “easier” doesn’t result in six-pack abs…just sayin’.
• 15 Competition Burpees: In this burpee variation, you lower yourself all the way down to the ground instead of a plank position, and then you push up, springing to your feet in one fluid motion. Imagine the way a surfer goes from laying on the board to on his feet—it’s that same kind of fluid jump movement. So the full burpee looks like this: squat down, hands on floor, jump back into plank position and immediately lower chest onto floor, spring back up into low squatting position, jump up with arms reaching overhead.

WEARING:

Top: Lululemon