10-Minute At Home Upper Body HIIT Workout (no equipment required)

Happy day-before-Thanksgiving, everyone!  Here's the last installment of the 10-minute HIIT workout mini series!  If you missed parts 1 & 2, I'd definitely recommend checking them out (here and here).  Combined with today's upper body work, they'll give you a total body workout in 30 minutes, or separate them out for a quick-but-effective sweat sesh when you're short on time (like this week during the holiday).  You don't need any equipment (except a timer and some room on the floor), so grab a friend or family member and let's work those arms today!

10-Minute At Home Upper Body HIIT Workout

Start with Pair 1 and go through each pair for 1 minute (30 seconds for each exercise).  Go through the entire workout twice for a total of 10 minutes.  Try not to take any breaks until the time is up!  Let's work those arms!

Pair 1

Push Up to Side Plank - start by performing a single push up, then turn to a side plank on your right side, keeping the hips neutral and feet stacked, wrist under your shoulder.  Lift your left arm up toward the ceiling and turn your head to look at your hand.  Reverse the movement and immediately go down into another push up.  Now turn onto the left side and repeat the side plank, lifting the right arm up.  Keep alternating for 30 seconds.

Mountain Climbers - you know these by now. :)  Just remember to keep those shoulders over your wrists, and abs in tight as you bring your knees to your chest.  "Climb" for 30 seconds.

Pair 2

Narrow Grip Push Ups - here you'll keep your elbows close by your sides as you perform a push up to really target those triceps.  Keep going for 30 seconds.  Trainer Tip: you can do these from your knees, too.

Jump Reaches - squat down so your finger tips touch the floor, then propel yourself up into the air reaching toward the ceiling, arms up tall by your ears.  Immediately go back down into a squat, and jump up again.  Keep going for 30 seconds.

Pair 3

Palms Up Jumping Jacks - like regular jumping jacks, but keep your arms horizontal (swinging them in front of you rather than overhead) with your palms facing up.  Cross your arms in the middle, alternating which hand is on top.  Continue for 30 seconds.

Plank Shoulder Taps - start in a high plank and lift one hand off the floor to tap the opposite shoulder.  Place it back down and do the same on the other side.  The key here is to keep your hips square with the floor - try not to twist to the side as you lift your arms.  Keep alternating taps for 30 seconds.

Pair 4

Tricep Push Ups (right) - lie down on your left side, with your left arm crossed over your chest, and right arm over it with that hand placed on the floor.  Use that arm to push your upper body up off the floor.  Try to get your right arm as straight as you can (pushing all the way up).  Continue the push ups for 30 seconds.

Tricep Push Ups (left) - same position and movement, but on the left side.

Pair 5

Plank to Pike Leg Lift - start in a high plank, abs engaged and spine neutral.  Press yourself back into a pike position, staying strong in the shoulders, and lift one leg up straight.  Place that leg back down and lower yourself back down into a plank.  Press up again and lift the other leg up into the air.  Keep alternating plank to press + leg lift for 30 seconds.

Dive Bomb Push Ups - these ones are fun!  Start in a pike position, head down so the crown of your head is facing the ground, and your gaze is back toward your feet.  From here, lower yourself down so the crown of your head touches the ground, and push yourself back up.  Remember to keep that pike position throughout the entire movement.  Continue for 30 seconds.

Remember to go through that entire series once more for the full 10-minute workout.  Enjoy! 

Readers: chat with me!  What workouts are you keeping readily available during your holidays?  Do you try to get your family and friends active with you?  What are your plans for the rest of the week?  Whatever you're up to, I hope you have a wonderful Thanksgiving!  :)

10-Minute At Home Lower Body HIIT Workout (no equipment required)

Here's part 2 of the 3-part series of 10-minute HIIT workouts to keep you active this week while visiting family and friends over the holiday.  (If you missed Part 1 where we focused on our abs, check it out here.)  We all need to take a break from time to time, especially when it involves getting together with friends and family that you just don't see nearly enough, but that's not to say you shouldn't get some type of physical activity in this week, even if it IS Thanksgiving!  

So, while the stuffing is baking and the pies are cooling off, why not get the family together for a quickie workout like this one?  You don't need any equipment other than a timer and some floor space.  Keep your energy up and muscles in check in just 10 minutes... ready?!

10-Minute At Home Lower Body HIIT Workout

Same as with yesterday's HIIT workout: start with Pair 1 and go through each pair for 1 minute (30 seconds each exercise).  Go through the entire workout twice for a total of 10 minutes.  Try not to take any breaks until you're done!  Let's go!

Pair 1

Plyo Squats - start in a squat position as low as you can get, arms bent as if in a prayer position.  From here, propel yourself up into the air, swinging your arms down by your sides as you jump.  As you land back down, immediately lower yourself back down into a squat.  Remember, be light on your feet and keep the motion fluid.  Continue for 30 seconds.  Trainer Tip: to decrease the intensity, simply squat in place without the jumps.

Alternating Free Throw Jumps (5 each side) - just like they sound, you're going to start as if you're about to shoot a free throw in basketball.  With one foot slightly in front of the other, squat down slightly and jump up, reaching your arms up as if shooting the ball.  Immediately land back down, and do 4 more jumps on that side.  Switch sides and repeat the 5 jumps.  Keep alternating 5 jumps per side for 30 seconds.

Pair 2

Alternating Single Leg Squats - just like they sound, you're going to squat down as low as you can get on a single leg, keeping the other leg extended out in front of you.  Alternate legs as you go, continuing for 30 seconds.

Jump Lunges - start in a lunge position and propel yourself up into the air, switching legs mid-jump, and land back down in a lunge on the opposite side you started on.  Keep alternating jumps for 30 seconds.  Trainer Tip: if the jumping is too much, do step back lunges instead.

Pair 3

180˚ Jump Turns - these are similar to the plyo squats except you'll add a 180˚ turn in the middle when you jump.  So you're starting in a squat with your hands in a prayer position.  From here, propel yourself up and turn to the other side, landing back down on a squat again.  Keep alternating squat turns for 30 seconds, getting as low as you can before you jump.

Sumo Squat to Side Kick - start standing in a wide stance, toes pointed outward.  Squat down as low as you can, then press up onto your left leg and kick your right leg out to the side, driving with your heel.  Immediately squat back down and do a side kick with your left leg.  Keep alternating squat + kick for 30 seconds.

Pair 4

Side-Lying Kicks (Right) - lay all the way down on your left side, and raise your right leg slightly.  From here, bring your knee in and extend it out straight into a side kick, driving with your heel.  Bring it back in toward your chest, and kick it out again.  Keep kicking for 30 seconds.  Trainer Tip: to get the most out of this move, keep your foot flexed and kick with your heel.

Side-Lying Kicks (Left) - same thing on the other side. 

Pair 5

Reverse Plank Leg Lifts - similar to yesterday's reverse plank knee tucks, but this time you're keeping your legs straight and lifting them up as high as you can.  So you're face up, hands under shoulders, pelvis raised with your heels dug into the ground.  Keeping your spine straight (i.e. no dip in the hips), lift one leg up as high as you can.  Put it back down and lift the other leg up.  Keep alternating leg lifts for 30 seconds.

Donkey Kicks in Plank (5 each side) - start in a low plank, elbows under shoulders and palms flat.  Raise 1 leg and bend your knee 90˚ so your heel is up toward to ceiling.  From here, kick that leg up like you're trying to kick the ceiling with the bottom of your foot, keeping your foot flexed the entire time.  Do 5 kicks on one leg, then switch to the other.  Alternate every 5 for 30 seconds.

Remember to go through this workout once more for the full 10-minute HIIT.  Have fun!  The last part of this 3-part series will be up tomorrow - a 10-minute HIIT workout for your upper body.  Stay tuned!

Readers: chat with me!  Do you like HIIT workouts?  What are your favorite ways to work your legs and glutes?  Do you do bodyweight exercises or use equipment (or maybe a mix of both)?  What are your holiday plans?

10-Minute At Home Core HIIT Workout (no equipment required)

This week is Thanksgiving week (when did that happen?!) and a lot of us will be traveling to see friends/family or you might be hosting them in your home.  Either way, the holidays usually mean less time for workouts, which is why I'm giving you three 10-minute quickie workouts this week so you can fit them in while the turkey is in the oven.  When totaled up, these workouts will focus on all the major muscle groups.  And the best part is, you don't need any equipment!  Today's workout is focusing on the abs.  Ready to get your body workin'?  Keep reading!

10-Minute Do At Home Core HIIT Workout

No equipment needed for this workout!  Just you and a timer.  There are 5 exercise pairs, each lasting 1 minute (30 seconds each exercise).  Start with pair 1 and go through all 5 pairs twice for a great ab burner workout in 10 minutes.  Try to work as quickly as you can through each exercise and challenge yourself to do the whole workout break-free.  Ready?  Here we go!

Pair 1

Cross-body Mountain Climbers - just like regular mountain climbers, but instead of bringing your knees up straight like the regular running, cross them to the opposite side of your chest.  Keep running for 30 seconds.  Trainer Tip: if the running is too much, slow it down to just stepping.

Hip Touch Planks - start in a low plank position (on your elbows), and rotate your hips to one side while lowering them to the floor.  Keep your abs engaged and legs as straight as you can throughout.  Return to start and immediately rotate to the opposite side.  Keep alternating for 30 seconds.

Pair 2

Fast Bicycles - like regular bicycles but work quickly.  Try to keep your abs engaged the entire time and shoulder blades up off the floor as you bring your elbows to meet your knees.  "Pedal" for 30 seconds.

Flutter Kicks - lie on your back (with hands under your lower back for support if needed).  Keep your legs out straight hovering over the floor and alternate fluttering them up and down without touching the floor.  Keep fluttering your feet for 30 seconds.

Pair 3

Frog Stamp Jumps - start in a high plank and keeping your hands on the ground, jump your feet up to the outside of your hands.  Immediately jump back into a plank, keeping your abs engaged and spine straight.  Keep jumping for 30 seconds.

V-Up to Push Up - start on your back and do 1 v-up (bringing your arms and legs up in a V to meet in the middle).  Lower yourself back down, roll over onto your stomach, and push yourself up into a push up position.  Lower yourself back down, and roll back over to supine.  Alternate V-up, roll over, push up, roll over for 30 seconds.

Pair 4

Burpees - oh yes, the hate-to-love burpees (or is it love-to-hate?).  Either way, you're starting in a standing position, place your hands on the floor, immediately jump back into a plank, and then reverse that entire movement back up to standing.  Keep going for 30 seconds.  If you want, you can add a push up in after jumping back into a plank and/or add a jump at the top when you stand back up.

Standing Crossover Crunches - start standing with your hands behind your head, fingers behind your ears, elbows out.  Bring your opposite elbow to meet your opposite knee, using your abdominals to "crunch".  Alternate between sides as quickly as you can for 30 seconds (like you're marching in place), keeping your chest up the entire time.

Pair 5

Reverse Plank Knees to Chest - start in a reverse plank, face up, arms straight, hands under shoulders with fingers facing forward, legs straight out with your pelvis raised so your spine is straight.  Holding your pelvis up, alternating lifting your legs and bringing your knee to your chest.  Remember to keep your pelvis up the whole time.  Keep alternating knees to chest for 30 seconds.

3-Point In & Outs - like regular in & outs, but you'll do them on each side and to the middle.  So, start on your back, hands on the floor, legs extended out.  Use your abs to bring your knees and chest to meet in the middle, like an accordion.  Extend back down and sightly roll over to one side.  Crunch up to meet your knees and chest in the middle on this side.  Roll back to the middle and crunch.  Then roll to the other side and crunch.  Keep alternating, left, middle, right, middle, left for 30 seconds.

Remember to go through that entire sequence one more time for the full workout.  Have fun with it!  And if you liked this workout, tomorrow's workout will be a similar set up, but it'll work your legs.  Woo, can't wait!

Readers: chat with me!  How was your weekend?  Big Thanksgiving plans this week?  Will you try to fit in your workouts this week or are you planning on taking some time off to relax?