Workouts

Partner Challenge HIIT Workout

Full body strength and conditioning HIIT YOU CHOOSE PAIRED WORKOUT.
40 seconds active, 20 seconds active recovery and hydration.
Repeat sequence 3 times. Choose one option from each number. Your gym partner must do the alternative option. They get to choose on the 2nd time through! The person who does the most reps on number 6 gets to choose on the third time through!
1. Jump rope or high knees
2. Push ups or tricep dips
3. Mountain Climbers or burpees
4. Bicycle crunches or plank
5. Alternate lunges or jumping jacks
6. Jump Squats or tuck jumps

For the best in Exercise TV go to Amazon for a 30 day free trial.

Abs HIIT

We know that toned abs are made in the kitchen but this HIIT workout will also help to deliver the definition you crave. Allow twenty seconds between exercises for active recovery and hydration. The set of exercises is repeated twice. Go for it, youfitties!

Warm Up: Jump Rope for 3 minutes 

• Russian twists 1 minute
• Jump Rope 1 minute
• Reverse crunches 1 minute
• Jump rope 1 minute
• Bird dogs 1 minute
• Jump rope 1 minute
• Bicycle crunches 1 minute
• Jump rope for 1 minute then back to Russian twists for Set 2.

Tricep Dips

The ultimate bodyweight move to tone and add definition to your triceps is the tricep dip. Turn away from your gym bench and grab it with both hands, extending your legs in front of you. In a controlled way, lower until your elbows are bent at 90 degrees. Tense your triceps and push yourself back to the starting position. Place a weight on your thighs for a greater challenge.

3 sets of 10 reps are recommended.

Fightback To Fitness

OK so its been a while since you did a workout. You got ill, work was crazy, the kids needed a permanent taxi driver! It happens. Life takes over. Don’t beat yourself up! It’s how you respond that matters. You can either  reach out to the dark chocolate and Netflix or start the road back to fitness and feeling good.

Here’s a HIIT workout that takes just 15-20 minutes of your busy life and requires no equipment.

Aim to do each exercise for 45 seconds with 15 seconds active rest. Try to do as many reps as possible during the 45 seconds. There are 5 exercises to be repeated three times.

1. Push Ups. If you need to, work on your knees.
2. Squats
3. Sit Ups
4. Tricep Dips
5. Side Lunges

How To Do A Sit Up

How To Do A Tricep Dip

HIIT Treadmill Workout

Here’s a HIIT treadmill workout that will raise your heart rate and burn some calories.

90 seconds walk

90 seconds at 75 to 80% effort

30 seconds at 95% effort

Repeat three times, my lovelies!

Work out the required speeds for each section beforehand so it’s quick to type in.

#hiit #hiitworkouts #gymworkouts #youfitty #gymideas #treadmill #strongwomen #workoutideas #strongnotskinny #gymgirls

 

Kettlebell Workout

A kettlebell workout is a great way to combine cardio and strength training. You are forced to use all your muscle groups as you work continuously to control the bell’s centre of gravity. An American study has shown that on average a kettlebell workout burns 20 calories a minute.

-11″ width=”735″ height=”1102″>Try this workout to work your arms, legs and core!

1. Figure of 8 squats – 30 reps
2. One arm swings right arm – 10 reps
3. Clean and presses right arm – 10 reps
4. One arm swings left arm – 10 reps
5. Clean and presses left arm – 10 reps
6. Figure of 8 squats – 30 reps
7. Russian twists – 10 reps

How To Do A Kettlebell Swing

How to Do The Figure Of 8 Kettlebell Squat

How To Do The Kettlebell Clean and Press

How To Do Russian Twists

 

The Benefits Of Burpees

The burpee is a full-body, strength-improving exercise. You will be working your arms, chest, quads, glutes, hamstrings and abs. So this calorie-burning exercise is like a one-stop shop that you should come to love, respect and incorporate into your workout regime.

So why not try the Burpee Pyramid Challenge and share it with your friends?

How Does It Work?

In minute 1 you do 1 burpee. In the second minute you do 2 burpees. In the third minute you do 3 burpees. You continue the challenge until you can’t complete the required number of burpees in the minute.

Sounds easy?! Give it a go! How many minutes will you and your friends last? Let us know!

-10″ width=”735″ height=”1102″>How To Do A Burpee

10 Minute HIIT Workout

We’ve all got 10 minutes right?! Try this HIIT workout to kickstart your day. You will be burning off the calories long after the exercise! Let us know how you do !

Warm Up

30 secs of

1. jogging in place
2. butt kicks
3. skaters
4. fast feet

Stretches

Then 45 seconds of each activity followed by 15 seconds butt kick, active recovery.

1. Jump squats with 180 degree turn. Squat deep.
2. Push Ups. Modify to on knees if needed.
3. Crunches, reaching to the outside of the opposite calf.
4. High Knees.
5. Mountain Climbers.
6. Power Jacks. Jumping Jacks with a deep squat when the feet are wide.

Drain Your Drink Bottle

Cool Down

30 seconds of each.

1. Jogging in place
2. Butt kicks
3. Skaters

-8″ width=”735″ height=”1102″>

Squat Challenge

Whatever your age or fitness levels, squats should be part of your exercise regime. They are simple to do, need no equipment and can be done just about anywhere.

What Are The Benefits Of Squats?

Few exercises engage as many muscles as the squat. It’s an excellent exercise toning  your backside, abs and of course your legs. When performed correctly, squats promote the release of testosterone and human growth hormone which are essential for muscle growth. Squats burn fat and can continue to burn fat even after you’ve stopped exercising. Squats can also increase your flexibility and improve your posture as your core is strengthened.

Try the Squats Challenge and share with and challenge your friends!-9″ width=”735″ height=”1102″>

 

What Is HIIT?

HIIT, or high-intensity interval training, is an exercise method where you give all-out effort through short, intense bursts of exercise, followed by shorter, sometimes active, periods of recovery. This technique of training increases your heart rate and burns more fat in less time.

What Are The Benefits Of HIIT?

1. HIIT workouts boost your metabolism, meaning that you will be burning fat long after your last burpee.
2. HIIT workouts are quick and convenient so even the busiest people can schedule a ten or fifteen minute session into their day.
3. HIIT workouts don’t rely on gym equipment so they are perfect to perform at home, your hotel room or back yard.
4. It strengthens your most important muscle, the heart.
5. You can tailor your workout to your level of fitness.

10 Minute HIIT Workout

Start the transformation now!

#hiitworkout #summerready #bestworkouts

For More HIIT Workout Ideas Click Here

-6″ width=”735″ height=”1102″>

 

8 Minute HIIT

Feel The Burn!

#HIITworkouts #bestworkouts

For More Great HIIT Ideas

-5″ width=”735″ height=”1102″>

How Many Times Can You Climb The Pyramid?

#hiitworkout #strongwomen

-3″ width=”735″ height=”1102″>