Burn Those Calories Away All Day Workout

Burn-Those-Calories-Away-All-Day-Workout
Here’s the workout that I did today. It’s a bodyweight workout, so no excuses. Watch the video for beginner modifications.

Workout Recap

I completed 5 rounds in 29:20.2.

Round 1 – 5:59.9
Round 2 – 6:05.0
Round 3 – 5:42.5
Round 4 – 5:33.7
Round 5 – 5:58.1

Elevated Push-ups – shins on my workout step, so essentially elevated knee push-ups.
Ninja Jump Tuck Burpees – used hands to assist me up on the ninja jump tucks.
Crunches – Rounds 2 – 5 feet rested on the ground (or I alternated elevating one foot at a time)

Workout Stats

Total Workout Time: 36:43
Calories Burned: 442
Max Heart Rate: 172

Real Time Cardio Intensity #9 – My Workout Today

Real-Time-Cardio-Intensity-9

Here’s my workout for today. It’s a cardio HIIT workout with 3 parts.

First I’ll share how it’s written on Loving Fit. In the workout recap, I’ll share how I modified it.

Workout Recap

I wanted a slightly longer workout so I added 2 extra rounds to each part.

Part One
8 rounds 35/15
2 Twist Jumps, Drop Down, Roll Over, Push Off – 3, 3, 4, 4, 4, 4, 4, 4

Crab Jump Kicks – 20 reps
Crab Toe Touches – 30 reps

Part Two
8 rounds 35/15
Plank Side Jumps and Push Off: 6, 6, 6, 6
High Knees with Jump Rope: 36, 40, 37, 33

Crab Jump Kicks – 20 reps
Crab Toe Touches – 30 reps

Part Three
8 rounds 35/15
2 Side Jump Lunges Jump Up & Side Jump Lunge: 10, 10, 10, 10, 8, 10 , 10, 10

Crab Jump Kicks – 20 reps
Crab Toe Touches – 30 reps

I added the 4 Minute Fit Body workout (I’ll share it later).

Workout Stats

Total Time: 42:43
Calories Burned: 505
Max Heart Rate 171

It’s All You Bodyweight Workout – 12 Minute HIIT

My-Workout-Today
I was short on time today so I picked a short one. It’s written to be 12 minutes. I added one more round to make it 16 minutes.

It’s All You Bodyweight Workout

The Daily Hiit

Set your interval timer for 12 rounds 10 seconds rest, 50 seconds work (16 rounds if you want a 16 minute workout)

No equipment needed, just a interval timer

Long Jump Burpee Jump Tuck
Dive Bomber
Push-up Spider Cross Under
Crab Touch

Complete a total of 3 rounds (or 4 rounds).

Workout Recap

Long Jump Burpee Jump Tuck: 5.5, 5.5, 5.5, 5.5
Dive Bomber (knees): 9, 10, 10, 10
Push-up Spider Cross Under: 8.5, 9.5, 9, ?
Crab Touch: 31, 34, 36, 36

Workout Stats

Total Workout Time: 25:33
Calories Burned: 235 calories
Max Heart Rate: 166

10 Minute Lower Body Cardio HIIT – My Workout Today

Lindi-Downward-Facing-Dog My little girl Lindiwe is learning what it looks like to live a healthier life. Almost every day she plays in the room while I work out. She likes to imitate the moves that I do. Her burpees look like a belly flop and make me laugh out loud.

Anyway, on to the workout…here’s the lower body focused HIIT workout that I completed today

 

Workout Recap

I decided to complete 3 rounds.

High Knees: 145, 151, 152
Jump Squats: 31, 32, 34
Pop Up: 16, 18, 17
Russians: 41, 43, 42
Lunge Hop Right: 28, 29, 31
Lunge Hop Left: 31, 31, 32
Cross Jack: 52, 52, 51
Pendulum: 38, 40, 41
Surfer Burpee: 8, 7.5, 8
Mountain Climber: 82, 83, 67

It was definitely a mental game to get through that last round.

Next, I completed one round of the 10 Minute Interval Core Workout (I’ll share this one later).

Workout Stats

Total Workout Time: 49:18
Calories Burned: 532
Max Heart Rate: 168

The Walking Dead Workout – My Workout Today

Free-Online-Workout-The-Walking-Dead Here’s my last workout of the week (Monday – Sunday) and it’s a good one. Bodyweight only, so no excuses.

 

Workout Recap

Like I mentioned yesterday, Melissa from Hot Body Method puts together a tough workout.

Box Jump Burpees: 8, 7, 8
Scorpion Push-ups (toes): 12, 10, 11
Knee Hugs: 18, 19, 18
Ice Skaters: 31, 31, 31
Push Back Push-ups (knees): 16, 15, 15
Roll Back Jump Tucks: 7, 7, 7 (with a little help from my hand)
Jump Abs: 13, 14, 13
Ninja Jump Tuck Burpees: 7, 6, 6
One Leg Push-up Turn Around (knees): 5, 7, 6

In my book, this is the best kind of workout…quick, super intense and I’m dripping in sweat part way through round one…get it done.

Workout Stats

Calories Burned: 434
Total Workout Time: 36:58
Max Heart Rate: 170

Calorie Torching Home Workout – My Workout Today

Calorie Torching Home Workout Recap

Calorie Torching Home Workout

Melissa Bender Fitness

 

My Workout Recap

I completed 3 advanced rounds in 36:41.3.
Round 1 – 12:13.9 (used 40 lb Sandbag on my back for the round kicks)
Round 2 – 12:53.7 (40 lb sandbag in front for round kicks)
Round 3 – 12:33.1 (40 lb sandbag in front for round kicks)

You know it’s a good workout when the jumping jacks feel like a break. I almost chickened out of the 3rd round, but I’m so glad that I pushed through.

My Workout Stats

Total Workout Time: 51:51
Calories Burned: 530
Sandbag Weight: 40 lb
Max Heart Rate: 169