Holiday HIIT * A total body workout with 8 exercises you can do anytime, anywhere with no equipment!
You may be wondering…is this as good as it sounds?
Yes…here’s how it works…this HIIT circuit uses a 1:1 ratio, which means you work at a moderate intensity for one minute followed by one minute of all-out intensity. You will complete each exercise back to back, with minimal rest in between moves. Depending how much time you have, you can do the workout up to three times through. If you are a beginner, work your way into it and take 5-30 second rests between exercises and modify moves whenever you need.
*Make sure to warm up for 3-5 minutes and cool down with a stretch post workout
Back Lunge Alternating: Stand up straight with your hands on your hips, abs in and shoulders back. Step back with your left foot, bending your right knee to form a 90 degree angle and lowering your left knee toward the floor ending in a similar angle. Push up from the heel of your front foot to your starting position. Repeat, alternating legs for one minute.
Crisscross Jumping Jacks: A fun twist to the original, targeting the inner thigh! Start standing with your feet together and your arms straight out in front of your body. Jump your arms and legs open and then back in, scissoring both your arms and legs. Repeat, alternating sides for one minute.
High-Low Plank Combo: Start in high plank with your arms straight and your hands directly under your shoulders. Keep your abs in and your feet shoulder-width apart. Your body should form a straight line from your head to your toes throughout the exercise, keeping your weight shifted back into your heels. Replace your right hand with your right forearm and then do the same on the left, bringing you into a low plank. To come back up, do the reverse. Try to keep your body as stable as you can while your transitioning up and down. Hold each plank for a few seconds and alternate right to left for one minute.
Jump Squats: Stand with your feet hip-width apart, chest open, with your arms interlaced behind your head. Bend your knees and bring your hips back, lowering your body into a full squat with your thighs parallel to the floor and your weight in your heels. Jump up as high as you can, and land softly back into your squat. Repeat for one minute.
Side Plank Push-Ups: Your basic push-up with an extra challenge for the arms and the obliques! Start in your push up position with your hands slightly wider than your shoulders, your feet shoulder-width apart and your weight shifted back into your heels. Do one push up, keeping your head a natural extension of your spine and only going as low as you can towards the floor while maintaining proper form. Next, open to the left, shifting to the sides of both your feet (you do not need to stack them for this exercise) reaching your left arm open and up towards the ceiling (*keep your legs straight and strong and do not let the hips drop towards the floor). Hold for a few seconds and lower your left arm back to your starting position. Do one push-up and repeat on the right side. Alternate for one minute.
Burpees: Begin in a standing position with your feet hip-width apart. Bend your knees and place your hands on the floor in front of you. Jump your feet back landing into a plank position with your hands under your shoulders and your body in a strong, straight line from your head to your toes. Jump your feet back into your bent knee position and then jump up reaching your arms toward the ceiling. Repeat for one minute.
Lateral Lunge Alternating: Start standing with your feet together and your arms up in front of your body with your shoulders back and chest open. Lunge out to your right, bending your right knee and lowering your body into a squat position while keeping your left leg only slightly bent. Make sure to keep your knees and toes facing forward and the majority of your weight in your heels. Push from your right foot (heel) to your starting position and repeat on the left. Alternate for one minute.
Plank Jacks: Begin with your feet together in a high plank position with your hands directly under your shoulders and your body in a strong, straight line. Jump your legs wide and then back together making sure to not pop your butt or drop your hips. Repeat for one minute.