This month for my HIIT classes, I’ve been using a timer of 45 seconds of work and 10 seconds of rest. I’ve been focusing on primarily body weight exercises, with the option to add weight in. I love to lift weights, like love. But lately I have been mixing in body weight exercises in my routine. There have been times that I am just too tired [from teething toddlers] to go to the gym before my husbands goes to work.
This leads me to have to workout at home, which I don’t mind at all. I started doing a bit more research on body weight moves that I could incorporate into my HIIT routine while still including some weights.Today I am sharing with you one of my routines of the past month that I have been loving. It is primarily focused to be body weight BUT you do have the options to add weights to any moves that have a * next to them.
All you need to do is find a HIIT timer on your phone and put 45 seconds of work to 10 seconds of rest for 35 TOTAL rounds.
Once you finish one set, move on to the set. If you do need a rest, just hit pause on the timer, catch your breath, then get right back into it!
Okay, Let’s get to it:
- Around the World Lunges (3 Sets Total Per Side)
- Plank Jacks (or Plank w/ Side Taps)
- Bicycle Crunches
- Plank w/ Shoulder Taps
- Squat to Leg Lift*
- Tricep Extensions
- Squat Jumps (or Squat to Calf Raise)
- Alternating Lunges*
- Lunge to Knee Lift (or just tap towards opposite foot)*
- Plank to Pike Knee Taps
Now while as important it is to workout, it is equally important to rest.
I was getting pretty burnt out earlier this year while I was revising my bootcamp e-book and training on top of that. Lately, I’ve really had to force myself to rest.
I know that a rest day isn’t the end of the world. [Especially since I have kids and I am always running around as is].I have found that my workouts post rest day are better and I go harder.
Plain and simple, muscle recovery is very important.
This article was originally published by HVMN “Muscle Recovery: Essential to Your Next Workout. You can check out the full article by clicking HERE.
I like how it talks about fueling you body post workout as well as different techniques you could use to maximize your muscle recover. It also dives in a bit about supplements (I personally do BCAA’s and protein powder) which is always a hot topic in the fitness industry.I hope y’all enjoyed this workout as much as my clients did. If you have any questions or are interested in my bootcamp e-book, feel free to shoot me an email at SabrinaCL88@Gmail.com.
Happy sweating! 😛