Full Body HIIT Workout
TRAINER Kam Falkowski //
DURATION 15 minutes //
DIFFICULTY Beginner
Get ready to feel energized! This workout circuit will provide you with the perfect amount of upper-body and lower-body moves that only take 20 minutes to complete. Using a variety of HIIT moves you will receive a blend of upper-body, lower-body, and core.
1. RENEGADE ROWS
30 seconds, , 3 reps
EQUIPMENT:
Dumbbells
GOOD FOR: Love it because it’s a total body movement, core, back, arms, quads, and deep muscular control. It challenges core stability, unilateral Strength and Balance.
INSTRUCTIONS: Place the dumbbells on the floor, positioned so that when you set up in a plank position, the dumbbells are roughly shoulder-distance apart and the handles of the dumbbells are parallel to one another. Start on your hands and knees in a tabletop-like position, gripping one dumbbell with each hand. Your hands should be aligned beneath your shoulders and your knees under your hips.Step your feet behind you to enter a full plank position, your body supported by your hands and the balls of your feet. Check your form here—your body should form a straight line from your heels to your head with your core engaged and tight. Position your feet so they're roughly hip-distance apart to offer more balance and support to the exercise.Inhale and shift your weight slightly to your left side so more of your weight is supported by your left palm. Your body shouldn't twist—make sure both hips and shoulders remain square to the floor. Squeeze your right shoulder blade toward your spine and draw the dumbbell held in your right hand toward your chest, bending your elbow as you draw the dumbbell toward you. Exhale as you lift the dumbbell. Your hips and shoulders should still be squared to the floor, the dumbbell should be pulled all the way to your right chest/shoulder, and your right elbow should be pointing up and toward the back of the room.
2. FULL BODY CRUNCH
(
30 seconds,
3 Reps )
GOOD FOR: Love it because it works the full range of core muscles, and it doesn’t take very many before you’ll feel it everywhere!
INSTRUCTIONS: lie on your back with your legs out straight. Place your hands behind your head or across your chest. Lift your feet up off the ground and tuck your knees in toward your chest as you crunch your upper body up. ... After you kick your legs out, crunch everything back together.
3. PUSH UP KNEE DRIVE
(
30 seconds,
3 Reps )
GOOD FOR: Love it - because targets the muscles of the chest, shoulders, and triceps. The addition of the knee drive provides a core challenge.
INSTRUCTIONS: Assume a quadruped position on the floor with your hands under your shoulders, toes tucked, and knees under hips. Extend one leg at a time and assume a push up position with the legs straight, elbows extended, and head in a neutral position looking at the floor. Slowly descend to the floor by retracting the shoulder blades and unlocking the elbows. Descend until the upper arms are parallel or your chest touches the floor. Push back to the starting point by extending the elbows and driving your palms into the floor. Drive your knee towards your chest, slowly lower back to the starting position and then repeat on the opposite side.
4. BAND BICEP CURL
(
30 seconds,
3 Reps )
EQUIPMENT:
Resistance Strap Set
GOOD FOR: It’s a fun way to strengthen your biceps without picking up dumbbells or barbells
INSTRUCTIONS: Stand with both feet on resistance band holding handles long next to your sides with palms facing forward. Slowly curl hands up to shoulders, squeezing biceps and keeping elbows next to your sides. Slowly release arms back down to starting position.
5. DB SHOULDER PRESS
(
30 seconds,
3 Reps )
GOOD FOR: Because it builds strong bold shoulders making your waist look smaller.
INSTRUCTIONS: Hold the dumbbells by your shoulders with your palms facing forwards and your elbows out to the sides and bent at a 90° angle. Without leaning back, extend through your elbows to press the weights above your head. Then slowly return to the starting position.
6. BICEP CURL TO SHOULDER PRESS
(
30 seconds,
3 Reps )
EQUIPMENT:
Dumbbells
GOOD FOR: Because it’s a compound exercise that strengthens triceps, biceps, and shoulders.
INSTRUCTIONS: Start with your feet shoulder-width apart and arms by your side with your palms facing out. Bend your forearms until your hands — or weights — touch your shoulders. Make sure your elbows are kept firmly by your side for this movement. Keeping your arms here, rotate your palms so that they’re facing forward. Push your arms over your head until both arms are extended straight above your body, keeping your core activated and straight. Lower your shoulders away from your ears. Slowly lower your arms with your palms still facing forward until your palms are parallel with your shoulders. Turn your palms toward you and slowly lower your triceps, with your elbows firmly next to your torso, until your arms are completely hanging by your side.
7. BAND POP SQUATS
(
30 seconds,
3 reps )
EQUIPMENT:
Premium Booty Band
GOOD FOR: because it’s an explosive bodyweight/resistance exercise that targets the lower-body muscles, including the quads, glutes, and hamstrings. It is similar to a jump squat, but alternates between a narrow and wide stance with each jump.
INSTRUCTIONS: Place the resistance band above your knees, drop your hips down into a low squat keeping your spine neutral and core engaged, add a hop at the top bringing your feet together and do it again.
8. PLYO LUNGES
(
30 seconds,
3 Reps )
GOOD FOR: because challenges the quads, hamstrings, glutes, hip flexors, and calves, but it also recruits your cardiovascular system. This gives your heart rate a boost and helps you burn more calories.
INSTRUCTIONS: Stand with feet shoulder-width apart, with your core engaged. Take a big step forward with your right leg. Keep your arms by your side. Shift your weight forward with this leg, so your heel touches the floor first. Then lower your body until the forward leg is parallel to the floor. This is the bottom position. Jump up, quickly switching the position of your feet while mid-air so your right leg moves back behind you and your left leg comes forward. To help you move explosively, propel your arms into the air while you jump. Gently land back on the floor in a basic lunge position with the opposite leg forward. Repeat this movement pattern, switching legs on each jump, for the desired amount of time or repetitions. Beginners should aim for 5 to 10 reps on each leg or 30 seconds total. As this gets easier, work your way up to 60 seconds of continuous jumping lunges.
