Resistance Band HIIT Workout (Total Body, 22 Mins)

November 25, 2019 by 1 Comment
Resistance Band HIIT Workout (22 Mins, Total Body) - This resistance band loop workout is broken up into three HIIT circuits. Video included so you can follow along at home! #hiit #workout #hiitworkout #intervaltraining #resistanceband #athomeworkout

This total body resistance band hiit workout is broken up into three mini circuits and will take you 22 minutes to complete. It uses the same structure as last week’s bodyweight hiit workout. I got a ton of positive feedback about this workout structure, so I’ll continue with a dumbbell and kettlebell version in the coming weeks! 🙂

Resistance Band HIIT Workout (Total Body)

EQUIPMENT I USED

  • Resistance band loop. You’ll want a resistance band weight that is “medium” for you. If you’d like, you can have a second, heavier resistance band loop on hand as well. For the first circuit, we’ll have the resistance band around our thighs and you can go heavier with those exercises. For the second and third circuits, you’ll need a slightly bigger range of motion out of it, so I’d go “medium.”

This resistance band hiit workout 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.

All three circuits are total body, but the first will focus more on lower body, while the second will focus more on core, and the third is really going to challenge your shoulders.

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.

I also have a guided cool down on my channel that I highly recommend post-workout.

Resistance Band HIIT Workout (22 Mins, Total Body) - This resistance band loop workout is broken up into three HIIT circuits. Video included so you can follow along at home! #hiit #workout #hiitworkout #intervaltraining #resistanceband #athomeworkout

Workout Breakdown

See times below in the video for a demonstration of the exercises and how to modify them.

CIRCUIT 1 (01:35) – resistance band loop is a couple inches above your knees.

  • Squat Jack – Plank Jack | Keep your feet wide as you hop between the squat and plank position.
  • Side Step x2 – Squat Jump
  • Bear Plank Pulse x2 Hydrant | Pulse knees out wide twice, then do a hydrant on each side.

CIRCUIT 2 (09:46) – resistance band loop is around your feet.

  • Squat to Standing Bicycle Crunch
  • Mountain Climber Marches | Try to touch knee to elbow on the mountain climbers, one each side. Then march down to forearms and back up to high plank.
  • Crunch Abductions | Crunch elbows to knees, and press your legs out wide in hollow-body hold.

CIRCUIT 3 (17:24) – hold resistance band in hands then place a couple inches below wrists.

  • Jump Lunge Rows
  • Shoulder Press to Spread
  • Low Squat Hop + Shoulder Pulse x2

Have a wonderful Thanksgiving! I’m thankful for all of you!!

xo Nicole

Filed Under: Full Body, Interval Training, Resistance Band, Video, Workouts

Bodyweight HIIT Workout (Total Body, 22 Mins)

November 18, 2019 by 1 Comment
Bodyweight HIIT Workout (Total Body, 22 Mins) - This bodyweight HIIT workout is broken up into three mini circuits. No equipment needed and video included so you can follow along at home or the gym! #hiit #hiitworkout #bodyweightworkout #workout #fitness

This bodyweight hiit workout will take you 22 minutes to complete. No equipment needed and perfect to do at home (or the gym). If you’re someone who gets easily bored during workouts, then this is the routine for you. Not only is it quick, but it’s broken up into three mini circuits, so you’re constantly changing up exercises.

Bodyweight HIIT Workout (Total Body)

This bodyweight hiit workout 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.

All three circuits are total body, but the first will focus more on lower body, while the second will focus more on upper body and core.

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.

I also have a guided cool down on my channel that I highly recommend post-workout.

Bodyweight HIIT Workout (Total Body, 22 Mins) - This bodyweight HIIT workout is broken up into three mini circuits. No equipment needed and video included so you can follow along at home or the gym! #hiit #hiitworkout #bodyweightworkout #workout #fitness

Workout Breakdown

See the times in parentheses in the above video for a demo of each exercises and how to modify.

Circuit 1 (01:23)

  • Lunge Hop – Jump Lunge
  • Bear Plank Kick-throughs
  • Squat Jump Lateral Kick

Circuit 2 (09:21)

  • Plank Jack x2 Toe Touch
  • Surfer Get-Ups
  • Bicycle Crunch Sit Ups

Circuit 3 (16:55)

  • Surrender Squat Jumps
  • Swimmer Reach ‘N Pulls
  • Squat Jack – Jumping Jacks (2×2)

Hope you enjoyed this bodyweight hiit workout! My butt was especially sore the day after filming it. I’m going to do a series of these total body HIIT workouts using varying equipment, but wanted to start with bodyweight since you all seem to love the no-equipment routines so much. Next week: resistance bands!

xo Nicole

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

Total Body Pyramid Workout (15 Mins)

November 11, 2019 by Leave a Comment
Total Body Pyramid Workout - 15-minute total body pyramid workout with video included! #pyramidworkout #totalbodyworkout #athomeworkout #workout #fitness

I’ve got the fourth and final 15-minute pyramid workout in the series for you today! In addition to this total body pyramid workout, try the more targeted ones:

Total Body Pyramid Workout

EQUIPMENT I USED:

  • A set of medium dumbbells (I’m using 10-lb weights)
  • A kettlebell – whatever weight you normally swing (I’m using a 20-lb kettlebell because it’s all I have, but should have gone heavier)

This total body pyramid workout is structured like a game of Simon or Bop It. Each round, we add on an exercise, building up to six exercises in the final, longest round. Exercises are done for 35 seconds. Rest is for 30 seconds. Here’s what it looks like:

Exercise 1
Rest
Exercise 1 + Exercise 2
Rest
Exercise 1 + Exercise 2 + Exercise 3
… and so on up to six.

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. I have two warm ups on my channel:

Total Body Pyramid Workout - 15-minute total body pyramid workout with video included! #pyramidworkout #totalbodyworkout #athomeworkout #workout #fitness

Workout Breakdown

See times in above video for a preview of the exercises and how to modify.

  • Squat Thrust x2 (2:01)
  • High Pull – Squat Jump (3:09)
  • Front Lunge to Torso Twist (4:48)
  • Kettlebell Swings (7:03)
  • Breakdancer Kick-throughs (9:55)
  • Burpees (13:21)

I’ve gotten some comments on YouTube and Instagram from people who went up and down the pyramid. If you’re looking for a longer workout, give that a go! Once you reach the sequence of six exercises, you’d then work your way back down the pyramid (5, 4, 3, 2, 1). I’m out of breath just thinking about it … 😉

I’m done with pyramid workouts for a while, so let me know in the comments if you have requests for the next workout structure!

xo Nicole

Filed Under: Full Body, Pyramid, Video, Workouts
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