Sweaty HIIT Circuit Workout

May 4, 2015 by 9 Comments
Sweaty HIIT Circuit Workout - This 10 or 20-minute hiit circuit makes for a great workout finisher! #hiit #workout #hiitworkout #workoutfinisher

This sweaty hiit circuit workout was originally posted back in 2015 and has since been updated with a video. The video can give you either a 10-minute workout or a 20-minute workout (just repeat it twice). If you’re using this as a finisher to a weight lifting session or other strength workout, 10 minutes will probably be plenty long, especially since the intervals are long.

Sweaty HIIT Circuit Workout

Equipment I Used:

If you’re not following along with the video, set an interval timer for 10 (or 20) rounds of 45 seconds of work and 15 seconds of rest. You’ll go through the circuit of five exercises twice. During the 45-second work interval, your goal is to get in as many reps as possible without sacrificing proper form.

Make sure you’re properly warmed up beforehand, and always listen to your body, modifying or stopping as needed. I have a 5-minute warm up you can do if you’re looking for a guide. In the above video, I’ll show you options for modifying all the exercises.

Sweaty HIIT Circuit Workout - this 10 or 20-minute HIIT circuit makes for the perfect workout finisher! #hiit #workout #workoutfinisher #workoutvideo

Exercise Breakdown

See 01:51 in the above video for demonstrations and modification options of each exercise in this hiit circuit workout.

Squat Thrust – Squat Jump | Holding the weights at your shoulders, do a squat thrust (shoulder press at the top) and then a squat jump, keeping the weights at your shoulders. If you’re uncomfortable jumping with weights, either do this bodyweight or take out the jumps.

Spiderman Mountain Climbers | This is like a regular mountain climber, but you bring your foot to the outside of your hand and then jump and switch. If you have tight hips, try elevating your hands on yoga blocks for this one.

Burpees | Your choice—you can do chest-to-floor burpees as I do in the video or push-up burpees like I do in the pictorial. Try to add one of these upper body components to it unless you’re purposely modifying.

Jump Lunge x3 to Knee Up | Do three jump lunges then bring your back knee up to your chest as you stand. Doing three will ensure that you’re alternating the knee up side each time.

Hot Feet to Sprawl | Start with hot feet, which is essentially running in place in a semi-squat. When you hear a beep in the video, bring your hands to the floor, jumping into a plank then quickly back into your low stance for hot feet. If you’re not following along with the video, just sprawl every 5-10 seconds.

Sweaty HIIT Circuit Workout #hiit #circuit #workout

Hope you like this sweaty hiit circuit workout!

xo Nicole

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

Cardio Tabata Superset Workout

January 20, 2015 by 10 Comments
20-Minute Bodyweight Cardio Tabata Workout - No equipment needed for this at-home tabata workout! #tabata #tabataworkout #hiit #bodyweightworkout

This cardio tabata workout is sure to leave you sweaty and out of breath! No equipment needed, and you need to set aside just 20 minutes. I originally posted this workout back in 2015 and decided to give it a little facelift and an accompanying video. If you’re an OG Pumps reader, revisit this one and follow along with the video!

20-Min Cardio Tabata Workout

This workout is broken up into four tabatas. A tabata is 8 rounds of 20 seconds of work and 10 seconds of rest. I’ll give you two exercises at a time and you’ll alternate between them. Rest for 60 seconds between each tabata.

This is a total-body workout and cardio heavy. There’s lots of jumping around and you’ll be out of breath by the end of each tabata. I’ll show you how to modify each exercise to eliminate jumping in the video. That being said, this workout was designed with jumping in mind, so if you’re looking for a low-impact, effective workout, this might not be the best option. I’d check out my resistance band workouts. They’re low-impact but challenging!

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 you can follow:

20-Minute Bodyweight Cardio Tabata Workout - No equipment needed for this at-home tabata workout! #tabata #tabataworkout #hiit #bodyweightworkout

Workout Breakdown

TABATA 1

See 1:22 in the above video for a preview of the exercises and how to modify them.

  • Hot Feet
  • 180 Squat Jumps

TABATA 2

See 5:59 in the above video for a preview of the exercises and how to modify them.

  • Mountain Climbers
  • Push Ups to Low Squat

TABATA 3

See 10:47 in the above video for a preview of the exercises and how to modify them.

  • High Knees
  • Jump Lunges

TABATA 4

See 15:40 in the above video for a preview of the exercises and how to modify them.

  • Star Jacks
  • Bicycle Crunch Sit Ups

If you like this cardio tabata workout, be sure to try these other workouts from the archives. All use the tabata structure and don’t require any equipment!

xo Nicole

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

25-Minute Booty Workout

February 19, 2014 by 13 Comments

Ankle Weight Booty Workout - target your glutes with this 25 minute workout using ankle weights #workout #fitness #glutes https://pumpsandiron.com

This ankle weight butt workout was originally posted in 2014 and has since been updated with new pictures (demonstrating improved form!), new text, and a follow-along video.

2014 Nicole named this the “25-Minute Booty Workout,” but 2018 Nicole doesn’t really use the term “booty.” 2018 Nicole is also too lazy to change the title and create a redirect so the SEO isn’t messed up. So we’re sticking with “booty workout” but just know that I’m a changed woman today, ok? This is an Ankle Weight Butt Workout.

I remember when I first came up with this workout four years ago, it left me *very* sore the next day. When I shot the video for it just the other day, I didn’t find it nearly as challenging. That’s the cool thing about revisiting old workouts—it gives you a great way to gauge how much progress you’ve made. Cheers to getting stronger!

25-Minute Booty Workout with Ankle Weights


Equipment I Used:

I’ll explain all the exercises in detail, but first, here’s the structure of the workout:

  • 1-min Squat Jumps with Alternating Leg Lifts — do as many as you can in 1 minute
  • 3 rounds of 5 glutes exercises on the right (no rest between exercises or rounds) 
  • 1-min rest
  • 3 rounds of 5 glutes exercises on the left (no rest between exercises or rounds) 
  • 1-min Squat Jumps with Alternating Leg Lifts — do as many as you can in 1 minute)

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

25-Minute Booty Workout - target your glutes with this ankle weight workout

Exercise Breakdown

To see a demonstration preview of all these exercises in action, fast-forward to 1:37 in the above video.

Cardio Blast:

  • Jump Squats with Alternating Lateral Leg Lifts

Circuit:

  • Donkey Kicks
  • Hydrants
  • Straight-leg Lifts (can do these on your forearms if wrists start to bother you)
  • Side Leg Circles
  • Single-leg Hip Bridge Lifts

I talk about all this in the video, but if you opt not to follow along with it, I’d check out this post on proper form in tabletop exercises—it’ll be helpful with today’s workout in particular!

xo Nicole

Filed Under: Ankle Weight, Bodyweight, Butt, Video, Workouts
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