Fitness

Saturday Sweat Week 4: Arms and Abs Bodyweight Only

What is Saturday Sweat?

Saturday Sweat is a series of workouts I have designed for days you want to get a good sweat sesh in but you don’t want to spend hours doing it. For me, that day is always Saturday. Every Saturday this summer, I will post a HIIT and strength combined workout. HIIT simply stands for high intensity interval training. HIIT workouts are great for blasting fat and getting a great burn going in a short amount of time.  Strengthening your muscles will tone your body, as well as boost your metabolism even after your workout is finished. When HIIT and strength are combined, you have yourself a powerful workout. This week’s workout is a HIIT arms and abs workout featuring bodyweight only so you can do your workout anywhere!

What Does The Workout Look Like?

This week’s workout has 1 extra circuit tacked on to give you a good extra ab burn because who doesn’t like having a tight core? The workout has 6 circuits total. The first 5 circuits will have five exercises per circuit. Each exercise in the circuit will be performed for 45 seconds at a time, with a 15 second rest after. After every circuit of 5 exercises each, you will get a 1 minute 15 second break to catch your breath, grab some water, and get ready for the next round. The final 6th circuit is a Tabata finisher. Tabata is a great HIIT workout that is designed to sky rocket your heart rate.  The Tabata finisher is 4 minutes long, with 4 exercises repeated twice through. Each exercise is performed for 20 seconds with a 10 second rest after before moving on to the next exercise.

Will These Workouts Be Too Hard If I’m New to Fitness?

The beauty of this workout is that you can go as slow or as fast as you need to. There is no required amount of reps per exercise, just as many as you can do in the 45 seconds allotted. What you get out of the workout, however, is what you put into it. So if you are a beginner, this workout will be plenty difficult (in a good way) if you take each exercise slow and focus on learning the correct form of each exercise. If you are advanced in your fitness, you can bust out as many reps possible and I promise you, you will be dripping sweat by the end. The point of HIIT is to put in maximum effort to get your heart rate moving and burn those cals, so don’t go too easy on yourself! 😉

Week 4 Workout: Arms and Abs HIIT!

Without further ado, the workout. To time yourself, use a stopwatch or you can download an interval app on your smart phone.

Below is the workout with pictures for each exercise and an explanation for a few of them. Scroll to the bottom of this post for a downloadable form of the workout without pictures.

Saturday Sweat Week 4: Arms + Abs Bodyweight Only

Circuit 1: Cardio Warm Up

  1. Jumping Jacks (45 seconds work – 15 seconds rest)Arms and Abs
  2. High Knees (45 seconds work – 15 seconds rest)Arms and Abs
  3. Skaters (45 seconds work – 15 seconds rest) *Quickly moving side to side without pause Arms and Abs
  4. Booty Kicks (45 seconds work – 15 seconds rest)Arms and Abs
  5. Star Jumps (45 seconds work – 15 seconds rest)Arms and Abs

1 MINUTE 15 SECONDS REST

Circuit 2: (Arms)

  1. Snap Jumps (45 seconds work – 15 seconds rest)Arms and Abs
  2. Lateral Plank Walks (45 seconds work – 15 seconds rest) *Left arm + left leg move simultaneously, followed by right arm and right leg, while keeping body in a plank position. Once you’e moved 5 steps in one direction, go the opposite direction with the right arm and right leg now leading. Arms and Abs
  3. Plank Jacks (45 seconds work – 15 seconds rest) *Arms do shoulder taps while legs jump in and out simultaneously Arms and Abs
  4. Arm Circles (45 seconds work – 15 seconds rest) Arms and Abs
  5. Commandos (45 seconds work – 15 seconds rest) *Pictures in order: 1, 2, 3, 4 Once finished with 4 go back to 1Arms and AbsArms and Abs

1 MINUTE 15 SECONDS REST

Circuit 3: (Abs)

  1. Straight Leg Sit Ups (45 seconds work – 15 seconds rest) 
  2. Core Hops (45 seconds work – 15 seconds rest) *hop right side, hop to plank, hop left side, hop to plank  Arms and Abs Arms and Abs
  3. Scissor Kicks (45 seconds work – 15 seconds rest)Arms and Abs
  4. Bird Dogs (45 seconds work – 15 seconds rest)Arms and Abs
  5. Pulse Ups (45 seconds work – 15 seconds rest)Arms and Abs

1 MINUTE 15 SECONDS REST

Circuit 4: (Arms)

  1. Shoulder Taps (45 seconds work – 15 seconds rest) *legs stay in plank positionArms and Abs
  2. Inch Worm (45 seconds work – 15 seconds rest) *walk into plank, push up, walk to pike position, repeatArms and Abs
  3. Snap Jumps (45 seconds work – 15 seconds rest) Arms and Abs
  4. Speed Bag Punches (45 seconds work – 15 seconds rest)arms and abs
  5. Mountain Climbers (45 seconds work – 15 seconds rest)arms and abs

1 MINUTE 15 SECONDS REST

Circuit 5: (Abs)

  1. X Jumps (45 seconds work – 15 seconds rest) arms and abs
  2. Bicycles (45 seconds work – 15 seconds rest)arms and abs
  3. Straight Leg Sit Ups (45 seconds work – 15 seconds rest)
  4. Cross Crunches Left Side (45 seconds work – 15 seconds rest)arms and abs
  5. Cross Crunches Right Side (45 seconds work – 15 seconds rest)arms and abs

1 MINUTE 15 SECONDS REST

Circuit 6: (Tabata Finisher 2X through!)

  1. Tuck Jumps (20 seconds work – 10 seconds rest)arms and abs
  2. 180 degree Squat Jumps (20 seconds work – 10 seconds rest) arms and abs
  3. Jumping Jacks (20 seconds work – 10 seconds rest)Arms and Abs
  4. Run To The Finish (20 seconds work – 10 seconds rest)arms and abs

REPEAT TABATA CIRCUIT ONCE MORE!

Cool Down: Pick your favorite cool down stretches

These are just a few Athletic Stretch/Yoga examples to try (Hold for 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

Workout Without Pictures Here! Saturday Sweat Week 4- Arms + Abs Bodyweight Only

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