Good afternoon! I hope your Hump Day is going well. Mine sure is flying by!
After publishing this morning’s post, I spent the rest of the morning/early afternoon at the gym. Every day I go in, I feel a little more comfortable about what I’m doing, and I am really looking forward to the day I am cleared to start training clients. We are on track to have me on the floor right after the New Year, so that’s pretty exciting!
As promised, I have a great HIIT workout to share with you today.
I put this circuit together last night when I wasn’t in the mood to go running (in the rain), but wanted to still get my heart rate up with cardio-like exercises. You don’t need any equipment for this one, and can easily complete it inside, outside, or even in your living room!
Any HIIT (High Intensity Interval Training) workout is considered to be cardiovascular exercise. They are short, but intense workouts that go through circuits of consecutive exercises with minimal rest.
In this workout, I suggest doing one move right after the other from top to bottom as quickly as you can. The 60 second bouts of cardio (jumping jacks, high knees & burpees) may take a little bit of recovery time (and water), but for the most part, you want to aim to get through the entire circuit, and then get a good 1 min. rest before starting it again.
As always, please listen to your body, modify, and rest as needed.
I included one of my favorite moves into this one: plie squats!
I spent years incorporating this move into my barre classes. It’s a good one that targets your hips, glutes, and thighs.
Stand with your legs wider than a normal squat with your toes turned out. Place your hands on your hips and push your hips back while lowering your body until your thighs are parallel to the floor. Hold for about two seconds, then slowly push yourself back to the starting position.
Need a refresher on some of the other moves?
(I included the basic exercises so you can take note of the form cues!)
I completed this HIIT circuit three times in under 25 minutes. I’m going to give all of you a goal at finishing in less than 30!
Please let me know if you try the workout and how it goes.
See you in the morning!
Disclaimer: Although I am a certified personal trainer, I am not necessarily your personal trainer. The workouts I post are what work best for me and might not be the right type of exercises for you. I always recommend consulting a doctor or health professional before making changes to your diet and/or fitness routines. <3
Lauren @ The Bikini Experiment
That is great things are going well at the gym! You are jumping right in for sure – the floor will be crazy right after New Year’s. Thansk for the workout – love the graphic.
Ha, I’m sure it will be! Gotta love those New Years Resolutions 😉
I think a Plie Squat is seriously one of my favorite exercises…you get legs, hip and butt…it’s a good one!
Honestly, it’s hard for me not to put it in all of my workouts… 😉
Ashley @ A Lady Goes West
Have you learned how to stretch people yet? That’s such a good thing to know how to do. I practiced on Dave before ever stretching clients. Great workout above! Nice job:)
No! I mean, I’ve learned SMR and static/dynamic stretches which we use as corrective exercises every session… but I don’t think we actually stretch clients. I would love to learn!
PS: that automatically makes me think of NBA players getting stretched on the court during shoot-arounds 😉
Great workout. Thanks! http://www.eatallovertheworld.weebly.com
Courtney @ Alkeks Abroad
I will be trying out this workout today, I love plie squats too!
Hope you enjoy it! Ah, plies. <3
Tricia @ A Couple of Dashes
I can’t wait to give this one a try tomorrow! I’m also contemplating picking up one If those heart rate monitors because I think I’d be helpful to see the amount of calories burned in each workout. Since you’re not training clients yet at the gym, what do they have you doing each day to prepare for that in January?
Brittany @ Delights and Delectables
love it! going to try during nap time!
Chelsea @ Raw N' Toned
I really need to put Plie Squats into my next workout, I’ve never tried them! And for somem reason Tricep Dips are super hard for me, I guess I need to do them more then haha!
Looks like a sweaty fun mess! My favorite kind of HIITs!
Leslie @ Life Begins at 30?
Great no equipment workout! I like to add 10 pulses to some of the strength moves to add a little extra burn! 🙂
Pulses are a great challenge to progress to. Love the suggestion!
This looks tough. Must try!
Let me know if you do!! 🙂