As a Stay at Home mom, I know that finding time to do a
workout is tricky. You have to squeeze in what you can, where you can. It is
because I know how precious your time is that I build workouts that fit into
your life style. I help a lot of people train in their homes when time is of
short supply. If you fall into this category, try this 20-minute Home HIIT. It's great for all levels of training and
will give your WHOLE BODY a great workout.
You are
going to spend 20 seconds on each exercise and rest for 10-15 seconds between
set. There will be a total of 8 rounds for each exercise. You will want to
complete ALL rounds of one exercise before moving on to the next.
Exercises
for HIIT Routine:
1.) Squat to overhead press.
*This exercise requires dumbbells, if these are
unavailable, you can use barbells, canned food, or bottled water.*
a.
Stand upright holding dumbbells at shoulder
height, elbows bent and palms facing in.
b.
Bend at the hips and knees, lowering into a
squat with the dumbbells still at shoulder height.
c.
Thrust up, coming back upright and press the
dumbbells overhead, extending your arms fully.
*Less
intensity - Use lighter or no weights.
*More
intensity - Use heavier weight. If you are using canned goods or a water
bottle, fill the water bottle with sand or stones. Bigger water bottles can
hold more!
2.) Burpee with Pushup.
*No
equipment needed*
a.
Start in a standing upright.
b.
Squat down placing your hands on the floor and
jump your feet back to the plank position.
c.
Perform a pushup, lowering your chest down to
the floor and pushing back up to a plank position.
d.
Jump your feet in, bringing your knees to your
chest while keeping your hands on the floor.
e.
Come to an upright position and jump into the
air, raising your arms over head.
f.
Return to the mid position and then jump your
feet back out to a plank position.
*Less
intensity - bring your knees to the ground before performing the push up.
*More
intensity - Use ankle or wrist weights while performing exercises.
*INSANE
intensity variation 1 - use hand weights
*INSANE
intensity variation 2 - use a weighted vest.
3.) Reverse Lunge with kick.
*No
equipment needed*
a.
Start standing upright with your arms at your
sides.
b.
Step backward, dropping your back knee to the
floor and leaning your torso slightly forward with your weight on your front
leg.
c.
In one motion, push off your front foot to
return upright and kick out your back leg in front to waist height.
d.
Step back to lunge position and repeat.
e.
COmplete all repitions on one side before
switching to the other side.
*Less
intensity - Place your hands on your front knee to hold balance.
*Less
intensity - hold lunge position a little longer catching balance between kicks.
*More
intensity - Kick higher and/or perform
more reps.
4.) Pull over and sit up.
*Requires
dumbbell... If these are unavailable, you can use canned food or bottled
water.*
a.
Start by laying on your back with the weight
(Again, canned spinach is my personal favorite!) above your head, knees at a
right angle.
b.
Lift the weight straight up towards the ceiling
with your arms slightly bent.
c.
Lift your body into a sitting position, arms
raised over your head. *hint: you may need to use some leverage on your feet.*
d.
Lay back down, keeping the weight in the air.
e.
Lay weight above your head and repeat.
*Less
intensity - Use a lighter weight.
*More
intensity - use heavier weight.
Danielle M. Montoya, NASM-CPT4
(C) 907-687-1657
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