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.

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

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?

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

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.

Daily Burnout #1: Legs, Butt and Thighs Workout – Workout #2

My-Workout-Today

It’s been a crazy couple of weeks (read more about it on Give Me Neither). I’ve been getting my workouts in, but haven’t had the time to post about it.

Here’s the 2nd workout that I did on Wednesday after the Werk Your Twerk workout. It’s also a lower body focused workout.

 

Workout Recap

Squats with Sandbag: 26, 24
Wide Leg Squats with Sandbag: 24, 25
Lunge Left with Sandbag: 23, 18
Lunge Right with Sandbag: 39, 19
Left Leg Step Knee Ups with Sandbag: 15, 17
Right Leg Step Knee Ups with Sandbag: 16, 19
Squat and Side Oblique Lift with Sandbag: 16, 19
Squat and Press with Sandbag: 16, 16

I used my 40 lb Sandbag for this workout, but switched to my 12 lb Ugi ball for the lunges in the 2nd round. I also kept stepping out of lunge position rather than just going up and down. That’s why my lunge numbers are rather inconsistent.

I felt under the weather the day that I did this workout and definitely wasn’t able to push myself like usual.

I paired this with the Werk Your Twerk workout and you’ll find the workout stats there.

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

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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Painfully Delicious HiitMax #3 – My Workout Today

Painfully-Delicious-Workout-HiitMax-3

Here’s the workout that I did today. It’s a good one!

 

Workout Recap

I completed 2 rounds, so I set my Gymboss Interval Timer to 36R 50/10. I skipped the jump rope and subbed other cardio exercises.

Here’s what I did.

High Knees: 150, 155
Reverse Push-ups on Dip Station: 14, 16
Running Man: 109, 114
Row + Press Left Lift + Cross: 7.5, 8.5
High Knees: 150, 159
Frog Abs with Ugi: 10, 11
Low Jacks: 48, 47
Exploding Star: 21, 27
Skaters: 34, 33
Wood Chop Left: 19, 19
Twist Side to Side: 105, 104
Wood Chop Right: 20, 20
Jumping Jacks: 58, 59
Push-up Left Right Knee Drive: 10, 14
One Leg Hop Left: 96, 81
Sandbag Front Lunge with Kick Left: 13, 14
One Leg Hop Right: 94, 99
Sandbag Front Lunge with Kick Right: 14, 12

Workout Stats

Sandbag Weight: 40 lb
Ugi Ball: 12 lb
Dumbbells: 8 lb
Total Workout: 46:11
Calories Burned: 529
Max Heart Rate: 169