No Excuses HIIT Workout – 28 Minutes

Free-Online-HIIT-Workout-No-Excuses

Here’s the workout that I did to finish out 2013.

Workout Recap

Bag Drag Pushups (knees): 12, 11.5, 12, 11.5
Bag Low Step Back: 30, 32, 33, 34
Crab Toe Touches: 32, 34, 33, 33
Press-ups: 19, 20 , 18 , 19
Rocket Launchers: 17, 18, 18, 19
Ball Toss Sit Ups: 22, 25, 25, 25
180 Degree Touchdowns (with Ugi): 27, 29, 27, 30

Workout Stats

Ugi Weight: 12 lb
Sandbag Weight: 40 lb
Calories Burned: 402
Max Heart Rate: 162
Total Workout Time: 40:08

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Sexier Body Workout – My Workout Today

Free-Workout-of-the-Day-AHS

This is workout #5 for the week. I’m struggling with a pulled muscle in my calf, so I picked one that doesn’t require jumping.

 

Workout Recap

I switched things up by making this a 50/10 interval workout. I set my timer for 28 rounds, 10 seconds rest and 50 seconds work.

Back Lunge Curl Press (12 lb dumbbells): 8, 8, 9, 10
Weighted Speed Skaters (one 12 lb dumbbell): 21, 23, 24, 22
Sumo Twist (12 lb Ugi): 16, 20, 20, 20
Santana Pushups: 10 (toes), 5 (toes) 6 (knees), 10 toes, 10 toes
Chest Press Tricep Extensions (12 lb dumbbells): ?, 9.5, 10, 10
Row Plank (started with 8, bumped up to 12 for last 3 rounds): 22, 13, 18, 17
Military Planks (knees): 17, 17, 18, 18

Workout Stats

Dumbbell Weight: 12 lb
Pushups from Toes: 35! + row planks!
Calories Burned: 367
Max Heart Rate: 161
Total Workout Time: 36:23

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Holy Grail Workout – My Workout Today

Holy-Grail-Workout
Here’s the workout that I completed today.

Workout Recap

I modified this Burn Fat Fast Tabata for my warm-up and cool down today.
Set my timer to 12 rounds 10/20.
Jumping Jacks
Squat Thrusts
High Knees
Modified Push-ups

Onto the workout…instead of 21 rounds, I changed it to 28 rounds.

Spiderman Kick Through: 4.5, 4.5, 5, 4.5
3 Jump Lunges and Kick Out: 8, 9, 10, 8
Toe Touch Burpees: 4, 4, 4, 4
Plank Walk Get Ups: 4, 4, 4, 4
Straight Leg Crunches: 16, 19, 23, 24 (alternated heels on ground every 5 reps)
Low Step Backs with Sandbag: 18, 16, 18, 18
Over Unders: 8, 8, 10, 8

This workout was upper body heavy which is my struggle. Even though my heart didn’t get super high, this was a challenging workout…a great way to continue to build upper body strength.

My proud moment: I could do the Spiderman Kick Throughs!

Workout Stats

Total Workout Time: 46:30
Calories Burned: 446
Max Heart Rate: 162

I’d love for you to share your scores below or let me know what workout you did today. What was your proud moment?

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

Werk Your Twerk Workout – My Workout Today

Werk Your Twerk HIIT Workout I’ve been working out, but I’m a little (ok, a lot) behind posting about it.

Last night I didn’t have time to exercise until after the boys were in bed. Lindi “worked out” with me. Here’s one of the workouts that I did.

Workout Recap

Part One
Lunge Back Kick Out Left: 13.5, 13, 13, 13
Lunge Back Kick Out Right: 12, 12.5, 11, 12
Elevated Reptiles: 23, 24, 24, 24
Squat Pulses: 42, 42, 42, 43
Burpees with Jump over Bag: 6, 6, 6.5, 6 (push-ups from knees)

Part Two
Burn the Bridge – took me 4:49.0

Workout Stats

These stats include the other leg workout that I paired with it: Daily Burnout #1: Legs, Butt and Thighs Workout.

Sandbag Weight: 40 lb
Max Heart Rate: 165
Calories Burned: 509 (212 from this workout)
Total Workout Time: 48:14

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

No Excuses Workout – My Workout Today

No-Excuses-Workout

This one nearly killed me…

Workout Recap

This was my first workout by Melissa Ioja and she puts together a tough workout! I wanted to die, but LOVED it.

Bag Drop Push-Up: 11.5, 11.5, 11, 11 (knees)
Bag Low Step Backs: 17, 16, 17, 20
Crab Toe Touches: 32, 34, 36, 32
Press Ups with Sandbag: 16, 16, 17, 15 (tough!)
Rocket Launchers: 15, 16, 16, 16
Ball Toss Sit-Ups: 16, 15, 16, 16
180 Degree Touchdowns: 25, 25, 24, 27

Workout Stats

Total Workout time: 39:42
Calories Burned: 448
Max Heart Rate: 169
Sandbag Weight: 40 lb
Ugi Ball: 12 lb

Natural Sweat Workout – TheHiit #11 – My Workout Today

Natural-Sweat-Workout

Here’s my workout of the day.

Workout Tutorial

Workout Recap

I wanted to push a little longer than 12 minutes today. I set my timer to 20 rounds 10/50 to make it a 20 minute workout.

Natural-Sweat-Workout---TheHiit-11-Scores

Workout Stats

Sandbag Weight: 40 lb.
Ugi Ball: 12 lb.
Total Workout Time: 25:44
Calories Burned: 244 cal
Max Heart Rate: 165

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