Full Body HIIT Workout - No Equipment
Full Body HIIT Workout - No Equipment
Today I had one of those workouts that leave you high. I had enough time to foam roll, fit in a super effective dynamic warmup and smash a workout. I was challenged, but having fun, tired but full of energy. I finished it off with a nice stretch while I listened to Jordan Younger's (The Balanced Blonde) podcast with Jeannette Ogden from @shutthekaleup. I've followed them both on Instagram for a while, but had no idea Jordan had a podcast! It was so inspiring to hear Jeannette's story and how she created such an emotionally and physically stable and healthy life for her family. If you aren't yet following their blogs/Instagrams, or this podcast, I highly recommend you do it ASAP.
Post workout I came home, took my dog Gus to the dog park in the sunshine (it's been raining for 2 weeks here in LA, so he has missed the park) and roasted some veggies for lunch. All in all, it was a perfect afternoon. As I sat to eat my lunch, I started thinking about how much of an impact a stellar workout has on me. I know I'm not the only one, but an average day can be improved tenfold by a sweaty workout.
I enjoy variety in my training - I like to workout alone or with friends in the gym, take a new class, spin, practice hot yoga, hike, run on the track or in the neighborhood - but the common denominator when it comes to my post workout satisfaction is that exhaustion and sweat factor. Listen, I'm a personal trainer, I am aware that a person can get an effective workout without sweating like a mad man. It's just that I prefer to go hard. I feel this sense of accomplishment and renewal every time I get my ass kicked (even though I'm usually the one responsible for kicking said ass). Today felt like a new start - like through this one hour-and-half-long workout I could start fresh and conquer anything I want. I want to pass along that feeling. Because damn it's good.
Maybe this workout won't be as monumental for you as it was for me, but the hope is that you at least get a good sweat and feel like a champ afterwards.
The Breakdown:
2 CIRCUITS//Do each exercise for 30 sec//Rest for 15 sec in between each exercise//Do all exercises in the first circuit 3 times//Then move to Circuit 2 and do the same
CIRCUIT 1:
Burpee: Start in squat position, place your hands on the ground. Jump your feet back into plank position, jump your feel back to your hands and jump up.
Worm Walkout w Mountain Climbers: Start in standing position. Place your hands on the ground and walk out into a plank. Do 8 mountain climbers and walk your hands back to your feet. Stand slowly.
Squat Pulse Jump: Start in a squat. Pulse three times and then jump.
Plank in and Over: Start in plank position on your hands. Bring your left knee to your left elbow, over to your right elbow, and then back to your left elbow, then back to plank position. Repeat on the other side.
Skaters: Start in a squat and do a lateral jump to the left landing on your left foot with your right foot behind your left. Then jump to the other side.
CIRCUIT 2:
Switch lunges: Start in lunge position. Jump up in the air and switch your legs and land on the other leg.
Finishers: Start laying on your back withe your right foot parallel to the ground (hovering above the ground) and your left foot straight in the air. Crunch up and touch the outside of your food. Switch legs and repeat on the other side.
Lateral Shuffle with Mountain Climbers: Shuffle to the right, squat down and jump your legs back into a plank and do six mountain climbers. Jump your feet back to your hands, stand up and shuffle to the left. Repeat.
Ski Jumps: Start in plank position on your hands. Jump your feet to your right wrist, back to plank position, then over to your left wrist, and back to plank position.
Plank: Hold a plank on your forearms and make sure your hips don't sag.
Jumping jacks: Jump your arms and legs out at the same time, and bring your feet back together and your hands down to your sides.
Hope you enjoy!