Whether you’re heading home for the holidays or hosting guests at your place, it can be a challenge to get out to the gym for your regular workout. Since we’ll be a whole lot merrier if we fit in a good sweat, I’ve put together the HOME FOR THE HOLIDAYS HIIT— a fast and effective 30-minute calorie-blaster that we can do anywhere!
Wishing you and yours a happy and healthy holiday!
HOME FOR THE HOLIDAYS HIIT
Quick Warm-up: 2 minutes
Running butt kick: 1 minute
Alternating lunges: 1 minute
Circuit 1: 9 minutes total
Repeat the following 3 times, minimizing rest between exercises.
High knee runs: 1 minute
Squat jumps: 30 seconds
Abdominal crunches: 30 seconds
Rest/walk around/jog in place: 1 minute
Circuit 2: 9 minutes total
Repeat the following 3 times, minimizing rest between exercises.
Crab kicks: 1 minute
Knee-up Jump Lunge, right leg: 30 seconds
Knee-up Jump Lunge, left leg: 30 seconds
Rest/walk around/jog in place: 1 minute
Circuit 3: 8 minutes total
Repeat the following 2 times, minimizing rest between exercises.
Quick squats: 1 minute
Ski jumps: 1 minute
Push-ups: 30 seconds
Mountain climbers: 30 seconds
Rest/walk around/jog in place: 1 minute
Stretch & Cool-Down: 2+ minutes
EXERCISE DESCRIPTIONS
Running Butt Kick – Run in place, kicking your legs back so that your heel strikes your glute with each kick.
Quick Squats – Perform full-range, un-weighted squats as quickly as you can.
Crab Kicks – (See demonstration picture.) Sit on the floor with your hands palms-down resting on the ground by your glutes. Feet should be flat on the floor with knees drawn toward your chest. Push your hips up. Shifting your weight into your hands, alternate kicking each leg into the air.
Ski Jumps – Stand with feet together. Bend the knees and jump to the right as far as you can. Land with soft knees and immediately jump laterally to the left.
Knee-up Jump Lunge – (See demonstration picture.) Stand with feet hip-width apart. Lunge back with right leg while swinging right arm forward and left arm back. Push off left foot and jump straight up (as high as possible), bringing bent right knee toward chest and swinging left arm forward and right arm back. Return to lunge as you land. Repeat same leg for duration of interval and then switch.
Push Toward Your Best
If I could give each of you a holiday gift, it would be the following: the awareness of your unique beauty, the confidence to chase your dreams and speak your mind, the strength to face your fears, time to sooth your soul and feed your spirit, love from all directions (especially from within), vibrant health that inspires all, a soft heart full of compassion, the ability to harness your unique gifts and share them with your world, and finally, an unrelenting burning desire to reach your best.
Wishing you all of this and more this holiday season and beyond. Keep pushing— your best is waiting.
Your Best is presented by Gaspari Nutrition.
The post Home For the Holidays HIIT first appeared on FitnessRX for Women.
