Happy Monday, Steemit friends!
I wanted to switch things up a little and post one of my favorite HIIT circuits for you all! Steemit has given me the courage to step out of my comfort zone and instead of just writing out the workout, I thought I would do it with you all and share a video! You will see that I struggle, laugh when I am in pain apparently, and get a little sweaty. Give this one a try! It’s perfect for all those busy bee girls and guys that sometimes find themselves with little time to workout. :)
The Workout: Body Weight Cardio Circuit
WHAT: 2 circuits with 4 exercises each. You will perform each exercise for 30 seconds and then rest for 30 seconds. After doing circuit 1 & 2, you will repeat once more.
TIME: 15 minutes
Circuit 1 (perform each exercise for 30 sec and rest for 30 in between):
- Burpees
- High Knees
- Ice Skaters
- Jump Lunges
Circuit 2 (perform each exercise for 30 sec and rest for 30 in between):
- Jump Squats
- Mountain Climbers
- Speed Squats
- Plank Jacks
This is a cardio body weight circuit which means you can do it anywhere – your living room, outside, or off to the side in the gym. No matter how many times I do this HIIT circuit, it KILLS me. This workout takes about 15 minutes, so put it in at the end of the workout or do it after work, but no excuses since I know everyone has at least 15 minutes to spare. ;)
This workout will target your whole body while helping you to get your blood pumping, strengthen your muscles, and burn a lot of cals.
In case you aren’t familiar with what HIIT (High Intensity Interval Training) workouts, they are workouts that alternate between intense bursts of activity and then less-intense/or quick rests. I love them for a lot of reasons, but simply put, these are the biggest reasons why:
- You will shed weight, but not lose muscle (I prefer this than the treadmill for cardio because of this reason. I get stronger when I do it.)
- There is no equipment needed to get a good workout in
- You increase your metabolism
- They are quick (but effective and efficient) workouts so I have no excuse for not being active no matter how busy I find myself on any given day
- HIIT burns a lot of calories
Important to Note: To really make the HIIT workout benefit you the most, you need to make sure that you are pushing yourself as hard as you can during the 30 seconds.
Watch the video to see each move and to work out alongside me! Below I have some key notes about each exercise.
Burpees
- Stand with your feet hip distance apart and bring your palms to the floor.
- Jump your feet back so that you are in high plank.
- Make sure you are keeping your core tight and your hips lifted.
- Now jump your feet to the outside of your hands and jump as high as you can!
High Knees
- Start standing with feet hip distance apart.
- Lift each knee as high as it will go and lift the opposite arm.
Ice Skaters
- Begin in a standing position with your feet shoulder width apart.
- Reach down and toward the outside of your right foot with your left hand and leap as far as you can when you take the strides.
Jump Lunges
• Starting standing with feet shoulder width apart.
• Jump your left leg forward and your right leg back and land in a lunge position.
• Then, switch legs each time you jump and go as fast as you can!
Jump Squats
• Stand with your feet slightly wider than hip distance apart.
• Bend your knees and sit your butt back.
• Make sure that as you go down and up that you are keeping your chest upright.
• After you squat, jump into the air.
Mountain Climbers
• Start in high plank and draw your right knee under your torso.
• Keep switching legs while going as fast as you can.
• Do as many as possible in 45 seconds.
Speed Squats
• Stand with your feet slightly wider than hip-distance apart.
• Bend your knees and sit your butt back, keeping your chest upright.
• Instead of jumping like the Jump Squats, go as fast as you can and fit as many squats in as you’re able to in 30 seconds.
• Make sure that you focus on form while also focusing on speed.
Plank Jacks
• Get in a high plank position.
• Keeping your core engaged, jump your feet out and in (like jumping jacks).
Hope you enjoy this workout!!
Feel free to follow me on Instagram to keep up with my day to day workouts on my Instagram stories.
Music by:
West Coast by Markvard @markvard
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