Kickstart your week with our third quarantine workout. As usual, start with a warmup of some type; skipping rope or a walk. Follow your warm-up with a full-body stretch because today is a full-body HIIT workout! You will need added weight of some sort, a towel, and, most importantly, music!
These exercises are made to purposely be done one after the other with little to no break. HIIT (High-Intensity Interval Training) workouts are meant to keep your heart rate up and burn fat faster. This workout has two circuits that are repeated three times each. After completing circuit 1 three times, you can rest for two minutes, then start circuit 2 and repeat the circuit three times as well. ou will be dripping in sweat afterward, but you will feel so good. So get up, grab your speaker and head outside, it’s time to smash this workout.
Complete exercise instructions can be found below the circuit videos!
Circuit One
Criss Cross Squat JumpLateral LungesHigh KneesRussian TwistsCocoons
*Rest for two minutes*
Circuit Two
Kneeling into Squat JumpsSquatsPlank Shoulder TapsCommandosDumbbell Toe Touches
Full Body HIIT Workout
Criss Cross Squat Jump
Three sets of 20Stand shoulder-width apart and go into a squatOnce in a squat, use your power to jump up and criss cross feetFrom the criss cross, go back into a squat
Lateral Lunges
Three sets of 20Start standing straight upPlace one leg out to your side and lean your body weight onto the bent legYour straight leg will feel a stretch at the same timeKeep back straight and chest faced forward
Squats
Three sets of 20Stand shoulder-width apart and squatDo not over arch your back, make sure it’s aligned from neck down to your glutesTry to squat to 90 degree angle of calf to quad
Kneeling into Squat Jumps
Three sets of 15Place towel on the groundYou will start on your knees with your upper body aligned Then one foot after the other put yourself in a squatting position Explode out of the squat position to jump
High Knees
Three sets of 30 reps each sidePlace hands parallel to hipsOne leg after the other raise knees to hands
Plank Shoulder Taps
Three sets of 20 reps each sidePlace towel on the groundStart in a plank positionLift one hand to tap your opposite shoulderAlternate each hand while maintaining plank position
Commandos
Three sets of 20Place towel on the groundStart in a forearm plank positionPush up one arm to a straight arm position and then your second oneYou will be a straight arm plank position nowOnce there you will go back down to a forearm plank one hand at a time
Abs:
Dumbbell Russian Twists
Three sets of 20 reps each sidePlace towel on the groundSit on the floor with your legs extended but slightly bent above the groundKeep your back straightStart with your added weight on one side of your bodyThen lift it over your torso to your other side
Cocoons
Three sets of 15Place towel on the groundLay on your back with your hands above your head and your feet slightly raisedBring your legs towards your chest by tucking them inThen bring your arms from above your head towards your sides and then wrap them around your legs when they are tucked into your chestOnce you’re in your cocoon position, release to the starting position
Dumbbell Toe Touches
Three sets of 20 reps each sidePlace towel on the groundLay on your back with your hands and added weight above your headLift one leg up and bring the weight towards it at the same timeGo back down and alternate legs
I hope you enjoy this workout! Most importantly, remember to take care of yourself mental and physically during this quarantine. Stay healthy y’all. We are in this together!