Chris Vaughan said it best: this was the easiest HIIT workout of the week after Christmas, and there won’t be a harder one for the rest of the year.
All true statements.
As I’m typing this up, my back and lats are en fuego—but don’t let that deter you from getting after this full-body HIIT workout focusing on muscle group isolation. The workout was designed to burn out each major muscle group, with high intensity sets of leg exercises, upper body exercises and a killer core workout to cool it all down. Oh, and all of this is sandwiched between some high impact, heart-pumping cardio.
So prepare for the pump, grab your sneakers, a mat and plenty of ice cold water…and go get after it, already!
Sign-Up for HIIT Class
My HIIT workouts are designed so they can be done on your own, wherever you are, without needing weights or other exercise equipment. But I promise you you'll push yourself harder—and have a lot more fun—in one of my classes. Join us next Tuesday from 6:30-7:30pm at Central Rock Gym in Randolph, MA.
HIIT Workout of the Week
Stretch & Warm-Up
5-minute full-body stretch.
1-minute of light cardio: jump rope or jog in place, or do the boxer’s bounce.
10 jumping jacks, 10 mountain climbers, and 10 burpees back-to-back, followed by 15 of each exercise, and then by 20 of each exercise. Go straight from one set into the next—no rests until your last set of 20 burpees, and yes you can!
HIIT Workout Format: There are four sets of four exercises. Do each exercise in the first set for 30-seconds, taking a 10-second rest between each exercise. Repeat the circuit 3x, taking a 1-minute rest after you complete the third round. Move on to the second set of exercises, and so on.
Set #1: Cardio
- High Knees: Run in place, pumping your arms and getting those knees up above hip height
- Toe Tap Hops: Lift left leg, ankle up. Tap left ankle with right hand. Jump & switch. Repeat.
- Suicide Shuffle: Start in a side lunge, shuffle three times in the direction of your bent leg. Return to side lunge on the opposite side and shuffle back.
- Figure Skaters: Start in a curtsy lunge, jump over your mat and land in a curtsy lunge on the other side. Repeat.
Set #2: Legs
- Triple Threats: Start in a squat, jump and land in a lunge, jump and switch legs, jump and return to your squat. Repeat.
- Lunge Pops (Left): Step the left leg back into a lunge, then jump, pulling the left leg towards your chest as if skipping. Land back in your lunge and repeat.
- Lunge Pass-Throughs: With a weight, step back into a lunge and pass the weight under your front leg. Step forward and switch legs. Repeat.
- Lunge Pops (Right)
Set #3: Upper Body
- Wide Arm Push-Ups: Fingertips pointing out, hands 3-4′ apart. Do as many as you can, nose to the mat!
- Up & Overs: Hands at the front of your mat, jump your legs back and forth from side to side.
- Plyo Push-Ups: Do 3 half push-up pulses, hopping to the left after the third. 3 more pulses and hop back to the right.
- Plank Jacks: In an elbow plank, hop your legs out and in, as if doing jumping jacks.
Set #4: Repeat Cardio Set
Happy Abs 🙂
I can’t give out the secret to happy abs, but I assure you they burn. If you’re doing this workout at home on your own, spend 10 minutes cooling down with a nice set of core exercises—your choice! If you want in on the happiness, join us at Central Rock Randolph next week for HIIT class, or jump in on my ab-focused class Wednesday nights at 6:15pm.