Fitness

Saturday Sweat Week 2: HIIT + Strength Bodyweight Workout

Tomorrow I’m headed off to Alabama for my brother’s wedding (SO EXCITED) so your Saturday Sweat Week 2 workout is comin at ya a few days early! No complaints, right? 🙂 This week’s HIIT + strength combined workout uses only bodyweight, so it’s a great workout to do at home. At home HIIT workouts are perfect for getting a quick and effective workout done with plenty of time left in the day. Just like last week’s workout Saturday Sweat Week 1, each exercise will be performed for 45 seconds with a 15 second rest after. Between each circuit there will be a 1 minute 15 second rest. The workout will take 25 minutes including the warm up and cool down. Sounds perfect for a Saturday workout, right?!

What You’ll Need:

-Water

-A stopwatch or interval app on your smart phone to time each circuit

-a yoga mat if desired for floor work

-A chair, exercise ball, coffee table, etc for bulgarian split squats

*Below is the workout with pictures for each exercise. Scroll to the bottom of this post for a downloadable form of the workout you can print out without pictures

Ready for the workout? Grab your gear and let’s go!

HIIT + Strength Full Body Workout:

Warm up: 50 Jumping Jacks

Circuit 1: (Lower Body)

-Jump Squats  (45 seconds work – 15 seconds rest)

HIIT-Calf Raises  (45 seconds work – 15 seconds rest)

HIIT

-Alternating Leg Jump Lunges  (45 seconds work – 15 seconds rest) *Like a normal lunge, but jump to switch legs rather than step

HIIT

-Bulgarian Split Squat Right Leg  (45 seconds work – 15 seconds rest) *My form is incorrect in this photo. Your front leg should be a 90 degree right angle with the ground. There’s nothing like taking photos of your workout to realize your own form needs to be corrected 😉

HIIT

-Bulgarian Split Squat Left Leg  (45 seconds work – 15 seconds rest)

HIIT

1 MINUTE 15 SECOND REST

Circuit 2: (Upper Body)

-Shoulder Taps  (45 seconds work – 15 seconds rest)

HIIT

-Tricep Dips  (45 seconds work – 15 seconds rest) *To start the exercise, arms are straight (not pictured), then proceed to lower your body until your butt touches the ground, and lift back up.

HIIT

-Burpees  (45 seconds work – 15 seconds rest) *After you are in the raised plank position, complete a push up, frog jump your legs to your hands, and repeat the cycle

HIIT

-Mountain Climbers  (45 seconds work – 15 seconds rest)

HIIT

-Wall Push-Ups  (45 seconds work – 15 seconds rest)

HIIT

1 MINUTE 15 SECOND REST

Circuit 3: (Core)

-Bicycles  (45 seconds work – 15 seconds rest)

HIIT

-Plank  (45 seconds work – 15 seconds rest)

HIIT

-Scissor Kicks  (45 seconds work – 15 seconds rest)

HIIT

-Sit Up Toe Touches  (45 seconds work – 15 seconds rest)

HIIT

-Superman  (45 seconds work – 15 seconds rest)

HIIT

1 MINUTE 15 SECOND REST

Circuit 4: (Cardio Finisher) Do each movement as fast as you can! 🙂

-Jugglers  (45 seconds work – 15 seconds rest) *High knees, into opposite toe touches; moving quickly enough to be jumping from one foot to the next with each movement

HIIT

-Skaters  (45 seconds work – 15 seconds rest)

HIIT

-Jugglers  (45 seconds work – 15 seconds rest)

HIIT

-Skaters  (45 seconds work – 15 seconds rest)

HIIT

-High Knees  (45 seconds work – 15 seconds rest)

HIIT

Cool Down:

Athletic Stretch or Yoga Stretch (hold 10 seconds each)

Athletic Stretch:

  • Touch your Toes and hold
  • Hamstring Stretch
  • Quad Stretch
  • Shoulder Stretch
  • Runner’s Lunge
  • Seated Forward Bend
  • Butterfly

Yoga:

  • Downward Facing Dog
  • Child’s Pose
  • Pigeon
  • Cat/Cow
  • Supine Twist

YOU DID IT!

Saturday Sweat Week 2- HIIT + Full Body Strength With No Equipment

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