Pumps & Iron

25-Minute At-Home HIIT Workout (No Equipment Needed)

April 29, 2019 by Nicole 1 Comment

25-Minute HIIT Workout (No Equipment Needed) - This bodyweight hiit workout is broken up into three circuits that'll challenge you in the best way! #hiit #bodyweightworkout #intervaltraining #hiitworkout #athomeworkout #workoutvideo

I realize that I’m the only person who cares about YouTube subscriber milestones, and it doesn’t make any difference to you all, but I’m going to force a “celebration” on you anyway. 😉 For hitting 25K subscribers, I put together this 25-minute at-home hiit workout. No equipment needed. I’m also doing a giveaway below so be sure to scroll down!

25-Minute At-Home HIIT Workout

This HIIT workout is broken up into three circuits. In each circuit, you’ll do three exercises, three times through, using an interval structure of 35 seconds of work and 15 seconds of rest. If you follow along with the video, we’ll rest for about 75 seconds in between circuits. If you need longer, just pause the video.

These circuits are meant to get your heart rate up and really challenge you. You should feel pretty spent after each one! So that being said, if you’re just starting out with a fitness routine or short on time, you could opt to complete just one or two of the circuits instead of all three.

As with all workouts, you want to make sure you’re properly warmed up beforehand. I have two guided warm ups or you could do your own:

Workout Breakdown

CIRCUIT 1

See 1:32 in above video for exercise demonstrations and how to modify.

Surfer Get Ups
Marching Plank
180 Squat Jumps

CIRCUIT 2

See 10:14 in above video for exercise demonstrations and how to modify.

Jump Lunges
Breakdancer Kickthroughs
Twisting Crunch

CIRCUIT 3

See 18:52 in above video for exercise demonstrations and how to modify.

Squat Jump Twist
3 Push Ups 3 Plank Jacks
Side Lunge Hop Switch

Giveaway!

One winner will get my Studio Pumps Circuit + Tabata class pack as well as a piece of workout equipment for your home gym. You can choose from any piece of gear that I use in my workouts:

Set of dumbbells (weight of your choice)
Resistance bands (loops, a set, whatever you’d like)
Stepper
Medicine ball (weight of your choice)
Kettlebell (weight of your choice)
Sliders

I’ll pick a winner on Sunday and you’ll be notified by email if you win. To enter, you just need to be subscribed to my YouTube channel. If you are, enter your email in the form below. It’ll just be used to contact you should you win. You won’t be added to any mailing lists.

Good luck to everyone who enters and a big thank you for all the support for my YouTube channel! 🙂

xo Nicole

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

Heavy Glutes Workout

April 15, 2019 by Nicole 1 Comment

This heavy glutes workout will take you just about 17 minutes to complete. If you’re looking for a longer workout, try pairing it with the heavy core workout from last week. Same equipment needed for both!

Heavy Glutes Workout

EQUIPMENT I USED:

Set of heavy dumbbells – Heavy will mean something different for everyone. I’m using a set of 20-lb dumbbells.
(optional) Resistance band loop – For some of the exercises, this will increase the challenge of the move and help you activate your glutes. But all exercises can be preformed without it.
(optional) Stepper – I used this for just one exercise (hip bridges) to increase the challenge of it. You could use any bench or elevated surface. Or you could simply keep your foot on the floor!

Each exercise in this heavy glutes workout is done for either 40 or 70 seconds. That might seem like a random length of time, but it’s to account for transitioning between one move and the next. So really it’ll be closer to 30 seconds and 60 seconds.

You’ll do a squat-based exercise for 40 seconds, then three 70-second exercises isolating one side of the body. You repeat, isolating the other side. Then you rest for 30-60 seconds. (If you need to rest between sides of the body as well, do so!) You’ll then repeat the whole thing once more.

The first time through, I used one heavy weight for the squatting exercises. The second time through, I used both heavy weights.

As with all workouts, you want to make sure you’re properly warmed up beforehand. I have two guided warm up to choose from if you don’t want to do your own:

Workout Breakdown

See 2:18 in the above video for a preview of each exercise. To modify, use lighter weights.

Weighted Squats — add a lateral step at the bottom the next time you do these.
SL Deadlifts
Clamshell Lifts
SL Hip Bridge

More Glutes Workouts

If you like this heavy glutes workout, check out some of my other workouts from the archives that target the butt:

xo Nicole

Filed Under: Butt, Hand Weights/Dumbbells, Video, Workouts

Vegan Mango Curry

April 14, 2019 by Nicole 1 Comment

This vegan mango curry is absolutely delicious! The sweetness of the mango is a yummy twist on this old favorite. I made it earlier this week at home, and then cooked it again last night for my grandparents (I’m visiting them in Naples this week). It was a crowd pleaser!

As pictured, I serve it over rice and add crispy tofu. If you don’t care about the recipe being vegan, you could replace tofu with chicken or the animal protein of your choice. And rice can be subbed out for any grain.

In colder months, I love making curry with butternut squash or sweet potato. Mango is a fun way to bring the recipe into the warmer months. This vegan mango curry recipe makes 4 servings, but if you’re cooking for just one or two, I’d still make the full batch. Leftovers can be stored in the refrigerator and taste delicious when reheated. The tofu won’t be quite as crispy, but everything else reheats great.

Similar(ish) Recipes to Try

If you’re a curry fan, I also have this One-Pot Sweet Potato Quinoa Curry with Zoodles recipe on the site. Gotta love how easy the clean up is with one-pot meals! And if you’re looking for more creative ways to cook with mango, I have these dinner recipes:

Before I wrap up this post, I want to wish everyone running the Boston Marathon tomorrow the best of luck! When I ran it a few years ago, I was crippled with fundraising stress and anxiety leading up to race day. If you’re in that same boat, I want to assure you that the feeling of crossing that finish line will make it worth it. In fact, the high of finishing just may trick you into signing up for another marathon. 😉

xo Nicole

Filed Under: Dairy-Free, Dinner, Gluten-Free, Recipes, Vegan, Vegetarian