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

Find more FREE online workouts in the workout database.

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?

Put It Down Workout – My Workout Today

My-Workout-Today

This workout made me feel strong! It was challenging and fun at the same time. Definitely one of my favorites!

 

Workout Recap

I used an alternative warm-up because I already had it written down in my notebook. I’ll share it later.

Burpee Box Jump: 6.5, 6.5, 6.5
Tricep Dips: 28, switched to dip station: 19, 20
Squat Kick Out (4) Jump Lunges (4): 4, 4, 4 + 2
Sandbag Clean & 2 Presses: 8, 8, 8
Sandbag Squat: 21, 22, 24
Push-up with Sandbag Drag: 9, 11.5, 11
Bicep Curls: 13, 13, 14

I finished up with the “warm-up”. There isn’t time to write down reps so I kept track of my highest and lowest round.

Half Burpees: high 7, low 5
Ab Tucks: high 10, low 6

Workout Stats

Total Workout Time: 39:58
Calories Burned: 469 cal
Max Heart Rate: 171
Sandbag Weight: 40 lb.

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

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