Workouts Library

Focus & Benefits: We’ve got a short and sweet bodyweight cardio workout for you today with a fun AMRAP (as many rounds as possible) format. AMRAP-style workouts are frequently used with strength training, but can also be effective for improving cardiovascular endurance — the goal of today’s workout. Throughout our 3-minute working blocks you’ll have the ability to work at your own pace, resting as much or as little as you need. Exercises are a blend of high and low-impact, with modifications offered throughout. If you’re ready for a scalable, no-equipment cardio workout in 30 minutes or less, press play! Equipment: None. Tips & Helpful Information: If you’re not familiar with an AMRAP format, let me explain how this works in this particular workout. We’ll complete 4 different AMRAP blocks, each 3 minutes long with 3 exercises. For each exercise within the block, there is a designated number of repetitions to complete before moving to the next exercise. Continuously work your way through the list for as many rounds as possible, resting when/if needed. The beauty of this workout style is that it’s both efficient and adaptable. You choose your pace, intensity, and amount of rest. Keep in mind, this is not a HIIT (high intensity interval training) workout. Instead of short bursts of maximal output, we’re aiming for longer duration with moderate-intensity output. This allows us to hold an elevated heart rate for longer periods, thus resulting in greater cardiovascular endurance. This is great cross training for endurance athletes, or can make a great steady-state cardio day in between strength workouts. Difficulty & Modifications Explained: This workout is rated a level 3 of 5 difficulty because the format and exercise selections cater to multiple different fitness levels. There are many ways to modify to make this routine completely low-impact; on the flip side, there are many ways to add progressions and intensity to move this more into the level 4 category. Closing Note: 3-minute working blocks of cardio may sound long and intimidating if you’re not used to them but, I assure you, you can do this. Try something new today, test your boundaries. You might surprise yourself and have fun, while building that confidence! Did you like doing the AMRAP format with cardio? Let me know in the comments! WORKOUT OUTLINE Warmup (4:00) — 30 sec each Hip In and Outs Torso Rotation Overhead Cross Reach Hamstring Curl + Row Heel Scoops, alt. Squat to Single Leg Balance Boxer Shuffle “Jump Rope” Jumping Jacks Workout (16:00) — 4 AMRAP Rounds of 3 minutes each, 1 minute rest between each full AMRAP circuit. AMRAP 1 (3:00) Lateral Shuffle (8) Squat Takeoffs (8) Scissor Jumps (8) AMRAP 2 (3:00) Jump Rope/Mini Jumps (16) Sumo Floor to Ceiling Reach (8) Rev. Lunge + Knee Drive (8 total / 4 each side) WATER BREAK AMRAP 3 (3:00) Skater (10 total) Front to Back Runner (10 total / 5 each side) Overhead Jacks (10 total, alt.) AMRAP 4 (3:00) Alt. Front Kick (8 total / 4 each side) Drop Squat (8) Lateral High Knees (8 total) WATER BREAK Cooldown (4:00) — 30 Sec Each Standing Calf Stretch – R Standing SL Hamstring Stretch – L Standing Calf Stretch – L Standing Hamstring Stretch – R Quad Stretch – R Quad Stretch – L Sumo Squat Stretch Straight Leg Stretch W/ Twist

Welcome to this dynamic cardio core walking workout! It will be a mix of steady-state cardio, functional core work, some hints of balance training and mobility, and even bodyweight strength as we move through multiple planes of motion. It serves well as active recovery or a cardio workout, a starting place for the beginner, or someone easing back into exercise after some time away. We avoid heavily taxing muscles by mitigating time under tension and full squats, lunges, etc. Overall, it’s an inviting way to move freely, increase your energy, and connect with your entire body. Equipment: None If you want to omit the 10-second rests and keep it nonstop, you can continue with the previous exercise until I demo and/or you understand the next movement. To keep the energy and enjoyment even higher, I encourage you to put on some music that pumps you up for these exercises! If you want to focus primarily on cardio, strive to pick up your pace once you’ve got the movement down. If you want to experience a mix of cardio and strength, slow the moves down a bit and practice more intentional muscle engagement. When working the core in a functional way (in combination with the body as a whole), it’s crucial to engage your core muscles before initiating any movement. Moving slowly at first will ensure the core is working before adding any speed. Our core is an important focal point in this routine and proper engagement will take unnecessary focus/strain off of the hip flexors and other muscles. As I shared in the workout, my core really felt this one! Difficulty & Modifications Explained: This workout is rated a 3 in difficulty due to its intermediate-intensity cardio, low-impact nature, and avoidance of intense muscle burn. xxErica Workout w/ Built-in Warm Up: 33 exercises, 45 seconds active / 10 seconds rest (30 minutes) Backward Hip Openers w/ Steps Alt Hip Flexor Stretch + 2 Arm Circles Alt Butt Kicks + Runners Arms 2 Lateral Steps Opp. Knee to Elbow Front/Back Steps + 2 High/Low Punches Lateral Leg Raise + Opp. Knee Drive w/ Lat/Front Raise Arms (One Side) Lateral Leg Raise + Opp. Knee Drive w/ Lat/Front Raise Arms (Other Side) Grapevine Clap Alt Reverse Leg Lift + Alt Front Raise Arms Alt Hand to Opp Butt Kick 2 Lateral Steps + Outside Kick w/ Punches Alt Crossbody Kick + Twist + Hammer Curl Alt OH Tricep Ext + Front/Back Steps Alt Hand to Opp Foot + Alt Stand & Slight Squat Lateral Toe Tap w/ Punch Up + Knee Drive w/ Front Punch (One Side) Lateral Toe Tap w/ Punch Up + Knee Drive w/ Front Punch (Other Side) Alt Hinged Lateral Leg Lift + Reverse Fly **Water Break** Charleston Step + Core Twist Alt Knee Drive + Lateral Arm Swing Upper Body Scoop + Alt Butt Kick Alt Toe Touch w/ Steps Alt Runners w/ Knee + Foot Touch Alt Reverse Leg Lift Oblique Crunch Slight Wide Squat + Alt Pivot + Knee Drive Alt Backward Kicks + Lateral Tricep Ext Front/Side/Back Toe Tap Runner (One Side) Front/Side/Back Toe Tap Runner (Other Side) X Steps + Fly Arms Side Step to Slight Squat + Lateral Rainbow Arms Front/Back Pivot + Elliptical Arms (One Side) Front/Back Pivot + Elliptical Arms (Other Side) Slight Squat Step + Diagonal Reach Hip Circle + Step **Water Break** Cool Down: 10 exercises, 30 seconds each (5 minutes) Hip Flexor Stretch (One Side) Hip Flexor Stretch (Other Side) Quad Stretch (One Side) Quad Stretch (Other Side) Straddle Forward Fold Swing Alt Slow Side Stretch Standing Cat Cow Upper Body Opener + Opt. Forward Fold Arm Behind Back Neck Stretch (One Side) Arm Behind Back Neck Stretch (Other Side)

Focus & Benefits: This quick and easy flowing routine is an inviting way to move your body in a variety of ways. It involves dynamic, whole body exercises that better your mobility, flexibility, and joint health. We accomplish this while keeping the intensity low and gentle without deep ranges of motion. Equipment: None (optional exercise mat) Tips & Helpful Information: Use this as a recovery day, a short movement break, or an introduction to mobility work! Try barefoot or with socks for the biggest benefit. And although it’s not intense HIIT or strength, there is still a wealth of benefits to doing a routine like this: increased blood flow, mobilizing, connecting to your center (core), getting your heart pumping, freeing your mind, and more. In many cases, taking time for some movement is better than none! Difficulty & Modifications Explained: This routine is rated a 2 as a result of low-intensity moves, gentle pacing, and medium ranges of motion. If you’d like to make this routine more difficult, deepen your ranges of motion. Recommendations: Adding some links for pairing below. Combining this video with a strength, cardio, or combo workout is a great start to creating a comprehensive, well-rounded workout plan. Low Intensity: Total Body Balance Walking Workout (34 minutes) Mellow Cardio for Days When You Don’t Wanna (24 minutes) Medium Intensity: Total Body Strength Training Workout (33 minutes) 3-Round Whole Body Burn (32 minutes) High Intensity: Total Body Strength Circuits (45 minutes) Total Body Weighted Strength Circuits (32 minutes) Express Cardio Kickboxing Combos (21 minutes) Workout Structure Wake up (3 min, 45” each”) Overhead reach + toe sweeps Frankenstein reaches (alt) Body weight squat + good morning Hip circles (alt) Total body mobility (7 min, 40 seconds on/20 seconds off) Arm pull + backward lunge (alt) Standing Fig 4 (alt) Y Squat with heel raise Cossack lunge (with modification) Kneeling hip flexor stretch with hip rotation L/R Deep lunge + arm windmill (alt)

Focus & Benefits: We target cardiovascular endurance with minimal rest and longer duration work intervals in this efficient, but challenging, bodyweight routine. The focus on moderate intensity efforts will help improve your ability to sustain increasingly demanding physical activity over longer periods of time. The benefits of consistently training the heart and lungs in this capacity extend beyond endurance-focused endeavors, leading to improvements in strength, power, and even cognitive performance as well. Equipment: All you need is your body and a mat/comfortable surface for the core finisher! Tips & Helpful Information: Feel free to add exercises to the warm-up (or repeat it) as needed — we quickly delve into the main work of the routine and sometimes our bodies need a bit more preparation than the prescribed warm-up. If you’re pressed for time, note that the workout progresses in intensity along the way; therefore, the first pair of exercises can be treated as an extension of the warm-up as they are the least intense pair of the routine. Difficulty & Modifications Explained: The level 4 rating of this workout stems from the longer duration work intervals and the moderate amount of coordination required to combine exercise pairs at the end of each segment. However, the exercises are straightforward enough so that you can primarily focus on filling each working interval with movement. You ultimately determine the overall intensity of the workout by altering cadence, range of motion, and your choices of modifications versus progressions for each exercise. Closing Notes: On a scale of 1 (“I’m sitting on my couch watching tv”) to 10 (“I’m sprinting at max effort”), this workout should feel like a 6 or 7 at most but you can still push yourself beyond this perceived exertion towards more of an 8 or 9 feel. Just remember, as working interval durations increase, our effort/intensity often decreases without the inclusion of longer recovery periods; therefore, you might not be able to sustain a maximum effort for each working interval. At the end of the day, keep your main focus on enjoying the workout! Workout Warm-Up : 30 sec per exercise, no rest between exercises (4:00) -Hip Openers + Squat -Squat-to-Plank Step Back -Full Plank: Knee Pull-Ins (slow tempo) -Blastoff Squat + Overhead Slams -Reverse Lunge Taps + Sprinter’s Arms (mid-tempo) – R -Reverse Lunge Taps + Sprinter’s Arms (mid-tempo) – L -Lateral Shuffles (mid-tempo, no floor tap) -A-Skip High Knees ***30 sec off*** Format: Complete 2 rounds of Exercise #1 and Exercise #2 (30 sec on / 10 sec off). Rest for 20 seconds before completing the Combo for 60 seconds. Pair #1 : (4:00) -Exercise #1: Quick Tempo Chest Opener Squats -Exercise #2: Jumping Jacks -Combo: 2 Quick Tempo Chest Opener Squats + 4 Jumping Jacks ***30 sec off** Pair #2 : (4:00) -Exercise #1: Inchworm + Push-Up -Exercise #2: Skaters -Combo: 1 Inchworm + Push-Up + 6 Skaters (reps total) ***Water Break #1*** Pair #3 : (4:00) -Exercise #1: Lateral Shuffles (with floor tap) -Exercise #2: High Knees -Combo: 3 Lateral Shuffles + 10 High Knees (reps total) ***30 sec off*** [A timer malfunction made this recovery 20 seconds. Legend has it that I’m still angry about the 10 seconds we lost.] Pair #4 : (4:00) -Exercise #1: Twisting Mountain Climbers -Exercise #2: Pop-Up Plank/Squat Thrust -Combo: 8 Twisting Mountain Climbers + 1 Pop-Up Plank/Squat Thrust ***Water Break #2*** Core Finisher : 20 sec on / 5 sec off / 2 rounds – 15 sec off between rounds (3:30) -Jackknife Crunch (hands behind head) -Hollow Hold -Full/Butterfly Leg Sit-Up -Full Plank Cool-Down : approx. 30 sec per stretch (approx. 4:00) -Child’s Pose -Kneeling: Quads/Hip Flexors with Lizard Pose – R -Kneeling: Quads/Hip Flexors with Lizard Pose – L Seated -Forward Fold Hamstring Stretch -Spinal Twist with Knee Hug – R -Spinal Twist with Knee Hug – L -Chest Opener/Biceps Stretch (hands behind body) -Knee/Tree Hug Stretch

Focus & Benefits: Target your cardiovascular endurance and anerobic prowess in this total body routine with progressively challenging circuits. The “ladder-up” format of the cardio circuits requires you to increase your rep counts by two while alternating between two multiplanar exercises, not only testing your physical agility, coordination, and stamina but also stimulating your mental engagement (mind-muscle connection). The HIIT (high intensity interval training) segments are straightforward, each including one exercise so that you can truly focus on an all-out, maximum effort for short bouts of time. Training your body to respond to these varying cardiovascular demands will improve oxygen and energy utilization, which translates to improved physical performance and bumps up the enjoyment factor for your workout experiences. Equipment: No equipment is needed for this workout other than an optional mat (potentially for your push-ups and/or the mountain climbers). Tips & Helpful Information: Pace yourself during the 60-second cardio intervals, aiming to fill the entire working interval with consistent, quality movement. For the HIIT segments, your focus shifts from energy conservation towards using whatever energy you have as quickly as possible (with minimal regard for subsequent rounds of work). In this workout, you should feel the exertion difference between endurance (around a 5 to 7 on a scale of 1 to 10 where 10 is maximum effort) and HIIT (between an 8 to 10 on this same scale). Difficulty & Modifications Explained: This workout is rated as a level 4 due to the coordination required to switch between exercises in the cardio circuits as well as the overall progressive increase in intensity from start to finish. To reduce the difficulty/intensity, decrease exercise range of motion, slow down your cadence, and/or opt for exercise modifications versus progressions. Closing Notes: This is a bodyweight-only routine so you ultimately determine how challenging this workout is for you! Be honest with yourself and (safely) lean into the discomfort – work a smidge harder than you think you can and remember that we oftentimes underestimate our own capabilities because our brains are designed to protect us from discomfort! Workout Warm-Up : 30 sec per exercise, no rest between exercises (4:00) -Alt. Knee Hugs -1/2-Pulse Squats -Reverse Lunge + Zombie March – R -Reverse Lunge + Zombie March – L -Squat-to-Plank Step Back -Push-Up + Knee Pull-Ins -Jump Rope + Feet Shuffles -High Knees (mid-tempo) ***30 sec off*** –Cardio Circuit Format/Directions: 60 sec on / 20 sec off / 2 rounds / Starting at 2 reps, “ladder-up” by 2 reps per exercise during each 60-second work interval. –HIIT Round Format/Directions: 30 sec on / 15 sec off / 3 rounds Cardio Circuit #1 : (2:30) -Exercise 1: Squats [Transition Move: Squat Thrust] -Exercise 2: Lateral Push-Ups ***30 sec off*** HIIT Round #1 : (2:00) -Lateral Shuffles + Touchdowns ***Water Break #1*** Cardio Circuit #2 : (2:30) -Exercise 1: Skaters (SL Lateral Hop) + SL Vertical Hop (reps total) [Transition Move: Pop-Up Squat Jack] -Exercise 2: Sumo Squat/Horse Stance – Alt. Cross Punches (reps total) ***30 sec off*** HIIT Round #2 : (2:00) -Mountain Climbers ***Water Break #2*** Finisher Format: Complete Exercises 1 and 2, 20 sec each, no rest between exercises. Rest for 20 sec then complete Exercise 3 for 20 sec. Rest 20 sec before completing the circuit again. -Ex1: 20 sec on / Ex 2: 20 sec on / Rest: 20 sec off / Ex 3: 20 sec on = 2 rounds (20 sec off between rounds) – an advanced math equation Finisher Circuit #1 : (3:00) -Exercise 1: Squat-to-Plank Step Back -Exercise 2: Squat Thrusts ***20 sec off*** -Exercise 3: Burpees ***30 sec off*** Finisher Circuit #2 : (3:00) -High Knee March -High Knee A-Skips ***20 sec off*** -High Knees Cool-Down : approx. 30 sec per stretch (approx. 4:00) -Split Stance Quads/Hip Flexors Stretch – R -Hamstrings/Hip Hinge Stretch – R -Split Stance Quads/Hip Flexors Stretch – L -Hamstrings/Hip Hinge Stretch – L -Overhead Triceps Extension + Lats Stretch R -Overhead Triceps Extension + Lats Stretch L -Chest Opener Stretch -Standing Cat/Cow Stretch

Welcome to Day 1 of my Pilates Challenge! I am so glad you are here, and I look forward to sharing this time with you! Today, we are focusing on core as well as lower body strength and stability. This is a fun routine with various ways to modify the exercises to make them harder or easier. **Workout Highlights** • 35 minutes, 3/5 difficulty • 45 seconds on // 15 seconds off • Warm-up and cool-down included • Scroll down for modifications This 35-minute workout has a 4.5 (ish) minute warm-up and a cool-down of the same length at the end. The body of the workout is about 23 minutes with 23 exercises, no repeats! Yay for #TeamBoredEasily. The warm-up is mostly standing exercises, and the workout and cool-down are all on the mat. In this routine you will notice some standard Pilates exercises such as the Hundreds, Single Leg Stretch, and Swimming. However, the further we get into the workout, the more we will switch things up with a burny side lying series for our hips to a fun balance challenge in a side plank. Since this is a Pilates-based routine, I want to mention the rib-to-hip connection. That means engaging your abdominals to bring your ribs closer to your hips or pelvis without rounding forward or arching your spine backward. Keep your spine straight, chest up, and rib cage down. When the ribs and hips are “connected,” you are in a neutral spine position. Here are some suggestions for modifications: • Half Roll Downs — keep your hands on the back of your thighs • Roll-Ups — bend your knees; place your hands on the back of your thighs to help you. • Hundreds — three options for leg position: • Tabletop • Knees straight, toes up to the ceiling • Legs straight on the 45-degree angle • Side Plank Waist Wrap — keep your top leg lifted to challenge your balance • Bridge Leg Lift — only lift your leg as high as you can to keep your hips and pelvis stable The Workout Warm-Up (~4.5 minutes) 35 seconds each • Swan Dives • Walk Downs • Plank Runners Lunge • Bear Knee Lifts • Reclined Cactus Arm Circles • Good Mornings • Squats • Alternating Lateral Lunge Workout (23 minutes) 45 seconds on // 15 seconds off • Half Roll Downs • Deadbugs • Roll-Ups • Bridges with Arms • Hundreds • Single Leg Stretch • Scissors • Double Leg Stretch • Bicycles • Elevated Clams – R • Side Hip Abduction – R • Side Hip Internal Rotation-Abduction – R • Side Front Kicks – R • Elevated Clams – L • Side Hip Abduction – L • Side Hip Internal Rotation-Abduction – L • Side Front Kicks – L • Swimming • Prone Hamstring Curls • Side Plank Waist Wrap – R • Bridges – L Toe Tap • Bridge – R Toe Tap • Side Plank Waist Wrap – L Cool-Down (~4.5 minutes) 35 seconds each • Hamstring – R • Hamstring – L • Trunk Rotation – R • Trunk Rotation – L • Mermaid – R • Mermaid – L • Piriformis – R • Piriformis. – L I hope you enjoyed Day 1 of this Pilates Challenge. Thanks for working out with me! Happy Exercising!

I think you’ll find this workout to feel much different than other Tabata cardio! Just about any type of movement has the potential to boost your energy and overall mood but, in this workout, we really make an effort to capitalize on that. These total body cardio exercises will send energy into your entire body to get blood flowing through your limbs; the exercises are supposed to be fun and are a little unconventional to get you exploring a new type of movement pattern. When we try new things we get an extra hit of dopamine and have a chance to get out of our own thoughts for a while. While it may sound a bit silly, I encourage you to keep some resemblance of a smile on your face the entire workout (I tried!!). There’s science to prove that when we smile, it signals our brain to increase endorphins and reduce stress-induced hormones. Plus, how can we be in a bad mood when we’re smiling? Not only will this workout give you a little boost when you need it, but it’s an efficient way to get a solid cardio workout in that works the entire body! Taking on these unique exercises will keep your mind busy and elicit that sense of reward from learning something new. Workout Details • Warm up and cool down included • 13 exercises, 3x each, 20 seconds active / 10 seconds rest • Water Break after the first 7 exercises and before the cool down • Low-impact modifications shared • Equipment: None! (other than an optional mat) For the workout itself, we will have 13 exercises, completing each of them 3x before moving on and utilizing the Tabata format of 20 seconds active with 10 seconds rest. This gives us enough time to understand and do each exercise while still having the routine fly by rather quickly! This workout is rated a 4 in difficulty due to the higher impact exercises, although there will be modifications shared for any of those. This workout can be made a level 3 in difficulty when moving at a slower pace and utilizing modifications. One of the highlights of this routine is that you can boost your mood and energy with it just about anywhere you travel as you don’t need much else other than your body. How does feeling good benefit how you approach your day? Others in your life? It can be fascinating to observe the differences in our life experiences when we intentionally choose and engage in activities and thoughts that make us feel good in our skin 🙂 Have fun! xxErica Warm-Up: 5 exercises, 30 seconds each, x2 (5 minutes) Alt Jumping Jacks Rainbow Arms + Slight Side Lunge Calf Raises + Lateral Arm Raises Alt Reverse Step + Side Bend Squat (Squat + Squat Jump 2nd time) Workout: 13 exercises 3x each, 20 seconds active / 10 seconds rest (19.5 minutes) Star Jack + Squat Jack Star Front Kick + Back Kick + Punch (One Side, Other Side, Switch Halfway) Baby Long & Reverse Long Jumps + Clap Alt Warrior Lunge + Tricep Ext Circles Reverse Lunge Jump + Twist (One Side) Reverse Lunge Jump + Twist (Other Side) Static Squat + 2 Cross & High Punches **Water Break** Funky Jumping Jacks Static Squat + Upper & Lower Abductions Criss Cross Jumping Jacks Alt Lateral Leg Raise + Hand to Foot Alt Rocket Lunges Butt Kicker Jumping Jacks **Water Break** Cool Down: 8 exercises, 30 seconds each (4 minutes) Pace & Arm Raises Reverse Step + Side Bend (One Side) Reverse Step + Side Bend (Other Side) Standing Cat Cow Ball to Forward Fold Wide Stance Forward Fold + Twist (One Side) Wide Stance Forward Fold + Twist (Other Side) Ankle Rolls (Switch Halfway)

Whether you have never done a High Intensity Interval Training (HIIT) routine before and you want more from your workouts, or you are a pro at interval training and are looking for a new challenge, you have found your next workout. This HIIT routine starts with a quick 5 minute warm up then dives into a Tabata style interval routine that uses only two exercises to burn a massive amount of calories; then we follow that up with a short 5 minute cool down and stretch. If this sounds too simple then you have never done a HIIT training routine before. This workout will get you so worn out that you wont be able to tell your elbow from your ankle. Once you are done with this brutal workout your first thought may be to never do a HIIT workout again but once you realize that you just burned more calories in around 20 minutes than most people burn in 60 minutes of cardio you will be coming back for more. Though High Intensity Interval Training comes in many different styles, ranging in work to rest ratios from 1:2, 1:3, 2:1 or 1:1 and time per cycle ranging from minutes to seconds, in this routine you will utilizes a style known as Tabata that has a 2:1 ratio of 20 seconds of work followed by 10 seconds of rest. These cycles are repeated for one minute per exercise, alternating back and forth for a total of 4 minutes before you get a long, active rest break of 2 minutes. Then you repeat the full 4 minute cycle over again before moving on to your cool down. Tabata is a common interval training style and is one of our favorites for burning a lot of calories in a short period of time, without completely exhausting your body. To get an even higher calorie burn out of this workout we selected two exercises that target the biggest muscles in your body, those of your legs. The Squat Jumps primarily focus on the large leg muscles in the thigh, butt, and lower leg, but they also target the muscles in the core for stability while jumping. Those large leg muscles, however, are the primary heavy hitter when it comes to calorie burn. The Burpee is a sick exercise that takes you from a plank or push up to a standing position with an optional jump. This exercise uses the large leg and butt muscles as well as the chest and core, just to name a few. Utilizing all of the muscles causes this motion to be a monster of a calorie burner. Because these routines are so intense you will want to start slow and only use them once to twice a week. After your body starts to build up more aerobic and anaerobic endurance, start to add one more HIIT routine per week until you get to four to five max per week. With the increased intensity comes increased wear and tear on your muscles, tendons, and ligaments, so make sure you take time to fully recover every week. We suggest taking at least one day per week completely off and possibly even two; however, you can do very low intensity and light impact training on those days if you are not sore. In the full twenty minutes of this routine, a person could burn between 9-13 calories a minutes. During the actual HIIT part of the workout, a person likely burns more along the lines of 12-16 calories a minute. Aside from the calories burned while you are actually working out, it’s important to remember one of the biggest benefits of a high intensity interval workout like this one; long after you are finished working out, your caloric burn remains higher as your metabolism tries to restore your body to its normal physical and chemical resting state after the “disturbance” that you cause in your system’s preferred balance.

This HIIT workout uses short bouts of high intensity intervals in order to help you burn fat and increase your endurance in as little time as possible. The exercises are a blend of bodyweight cardio, challenging toning moves, and plyometrics. Because of this combination this routine would be great for performance enhancement for an athlete of any sport, or for someone who just wants to train like an athlete. HIIT routines are known for being intense, and busy people are gravitating toward them because research keeps showing that these brief workouts are a great way to get maximum calorie burn and a metabolism boost that lasts up to 48 hours after you have finished exercising. Our HIIT video is not for beginners – these exercises are high impact and strenuous and the routine is long, particularly considering how intense the moves are. Before starting this routine, make sure that you do 5-10 minutes of warm up cardio in order to get your muscles ready for the demanding exercises ahead. Workout Structure: There are four different groups of three exercises. You will do each group twice through before moving onto the next. The timing is set at a 2:1 ratio of active exercise to rest; 20 seconds on, and ten seconds off. The pace is very quick; basically the entirety of your quick “rest” intervals will be spent transitioning to the next exercise. If you ever need to slow down and take a longer break than is allowed in the video, just hit pause and give yourself a chance to catch your breath. How often should I do high intensity interval training workouts? The high impact nature of these routines makes them a type of training that you want to use relatively sparingly. Two to three times a week is ideal. It is best to save this kind of training for days where your schedule is truly too packed to spend a full 60-90 minutes in the gym. This does not mean that you can’t workout or do cardio on other days, just choose a form that is less harsh on your body systems and joints. Sustained endurance cardio would be a better option on those days where you are looking for a break from HIIT routines; 30-60 minutes of a walk, light jog, elliptical or swimming session are all good examples of complimentary alternatives. How many calories does this Fitness Health Track workout burn? In the 30 minutes of this routine, you are looking at burning around 360-510 calories. That is a whopping 12-17 calories per minute. This figure only reflects the expenditure that occurs during the actual exercise session – it does not even take into consideration the elevated rate of burn that occurs after you disturb your metabolic balance with something like high intensity interval training. What that means is that while you are sitting around reading a book later, your body will still be expending energy at a higher rate than if you had not done this workout. Remember, caloric expenditure is decided by a complex number of variables including your lean muscle mass, gender, fitness level, bodyweight, etc. Make sure that you do a proper cool down and a thorough stretching when you are finished with this video. You will likely have sweat out a significant amount of water weight, so you will want to make sure that you replenish yourself so that you don’t get dehydrated. You should also make healthy eating a priority, particularly after beating yourself up with a routine like this one. Think of it as feeding & nourishing your muscles so that they can heal themselves and be ready for your next workout.

Pre-workout cardio and stretching is often grossly underestimated in importance. When warming up, a stretch position should not be held for longer than 10 – 15 seconds. When doing a preworkout stretch routine, a short hold is enough to loosen up stiff muscles, but it is not enough to loosen up a joint. Stretches done with the intention of increasing range of motion (corrective stretching) should be done after a full length exercise routine, when muscles are fully warmed – or at periods of the day when you have a significant amount of time before your next bout of rigorous physical activity. For warming up, you should never hold stretches for an elongated period of time as this can expand and loosen joints making them more susceptible to injury. Though different studies have debated back and forth about the benefit of stretching cold muscles before jumping straight into a strenuous workout, gentle cardio and working the range of motion of joints is inarguably a good way to start any kind of exercise routine. When you go from a standstill directly into some kind of high intensity cardio that raises your heart rate and engages your muscles without a warming up, it causes a greater amount of stress on your body. This is because when your heart tries to circulate your blood supply through constricted blood vessels to feed your muscle tissue, it meets resistance and causes your blood pressure to spike momentarily. Aside from potential health repercussions, this can also interfere with your fitness progress by leading to premature fatiguing, because your body has to catch up to the demands of blood and oxygen flow that your muscles are requiring. This short total body routine engages a multitude of muscle groups in a way that steadily increases blood flow and flexibility, rather than shocking your system with positions that tax the muscles before they are ready, or before you jump straight into a full blown cardio routine. This would also serve as a great cool down workout. If you want to use this as a cool down, do the cardio component at the beginning of the workout, rather than at the end.

This 17 minute At Home Cardio Workout uses high intensity interval training (HIIT) to blast calories and tone the body quickly. It is a great way to get maximum benefit from a routine in minimal time. There are 6 exercises, each done for a full 60 seconds with a 20 second low intensity interval in between (during those rest intervals you will keep moving by marching in place). If you can’t complete an entire minute of any of the exercises without stopping, that’s okay. Just jump right back into the motion as soon as you can. Watch: How to “Listen to Your Body” During a Workout – When to Stop & When to Keep Pushing If you do this routine regularly, it wont take very long for your cardiovascular fitness and endurance to improve. This is a no equipment cardio workout; it uses only bodyweight exercises. Cardio is definitely a great example of how every little bit counts when it comes to getting in shape, particularly when it comes to a HIIT workout structure. Because of the short, intense bouts of exertion you can actually end up giving yourself a metabolic boost. Try doing this routine two different times throughout the day for the most dramatic benefit. Have you tried any of our other hundreds of free HIIT workout videos? Here are a few of our audience favorites: • HIIT Cardio and Abs Workout – Insane At Home Fat Burner – Interval Cardio Training and Core • 1000 Calorie Workout Video: 94 Minute Insane Bodyweight Workout Challenge – Attempt at Your Own Risk • Total Body Tabata Workout – 45 Min HIIT and Toning Routine • 35 Minute Total Body Toning Strength and HIIT Cardio Workout – You vs You • HIIT Cardio Kickboxing plus Core Workout – 33 Minute Cardio and Abs Workout Exercises in this routine: Jumping Jacks – A classic cardio move, these are a fantastic way to get your heart rate up without any equipment. Aside from using a great deal of energy (cals), these also tone the inside and outside thighs, deltoids, quads, and lats. Lateral Jumps – Lateral jumps are a light plyometric exercise that builds strength within the ankles, hips, and knees. They target the outer thighs, inner thighs, glutes, quads, and calves, and also lightly engage the core muscles. Jumping Oblique Twist – This is a great exercise for a slimmer waist for two reasons; it burns calories, and it calls heavily upon the muscles that wrap around the midsection. Aside from the obliques, it also engages the glutes, calves, lower back, deltoids and quads. Burpees – Everyone loves to hate Burpees because they are challenging but they are also extremely effective at increasing your cardio threshold. This bodyweight exercise tones your pecs, glutes, abdominals, lower back, calves, hip flexors and delts. Pendulum Swings – This at home cardio exercise tone the thighs and is an easy way to get the heart rate up when you don’t have any gym equipment available. It is also good for building basic coordination and agility in the lower body. High Knees – A full 60 seconds of these is harder than it looks. These tone your thighs, hip flexors, and abdominal muscles. Calories Burned Estimate Though there are a large number of variables that factor into an individuals calorie burn during any routine, we estimate that the average expenditure for men and women of varying weights will fall between the range of 155 – 217. Watch: How does Fitness Health Track calculate calories burned? The thing to remember about this kind of workout is that with high intensity interval cardio, your body will burn calories at an elevated rate, even once you are finished with the routine (it takes a while for your body to regulate and go back to a normal rate).

Tap into your inner competitive athlete in this quick, bodyweight-only high-intensity interval training (HIIT) routine filled with shuffles, leaps, bounds, and thrusters. This workout follows the same pairing format as its predecessor, Quick Bored Easily Bodyweight HIIT with Athletic Drills. You will complete 30 seconds of the first move in each pair at a moderate, submaximal effort followed by 15 seconds of maximum intensity during the second exercise. This second exercise is a straightforward variation of the first move, allowing you to focus on speed, high rep counts, and solid form throughout the short work interval. With only 30 seconds of rest between pairs, your heart rate will remain elevated for most of the workout; therefore, staying in control of your breath while being out of breath is key to helping you navigate the continuous high energy demands of the routine. Below are a few additional pointers to help make the most out of your workout experience: • Preview the video to familiarize yourself with the drills. Do a quick run-through of any exercises that could be tricky for you. • Slow down the tempo! Focus on proper form first knowing that cadence will come with practice. Note how your performance improves every time you complete this workout! • Swap out exercises. If any combination or sequencing of exercises is cumbersome and/or nags pre-existing injuries, switch them out for other moves that work best for your current fitness capabilities and preferences. • Don’t be afraid to extend the warm-up. Additional preparation for your muscles, joints, and lungs could be helpful to improve the controlled speed and agility required for the high-impact exercises in this workout. You know your body best! Take the extra time to make sure your body (and mind) are ready for this high energy demand workout. • Put forth your best effort! You get out what you put in, especially during HIIT workouts when the intervals and overall duration of the workout are short. The benefits of this type of workout are plenty — improved aerobic capacity and endurance, quick adaptations between training modalities, and increased self-efficacy (confidence) for completing tough workouts to name a few. Most importantly, training for speed with athletic-style drills will leave you with a sense of empowerment that extends beyond your workout. Dig in, dial in, and have fun! Workout Warm-Up: 30 sec per exercise, no rest between exercises (5:00) -Lateral Squats with Reaches -Traveling Butt Kickers (forward and back) -Jumping Jacks -Reverse Lunge with Overhead Reach (alternating lunges) -Blastoff Squats -Lateral Hops -High Knees (mid-tempo) -Inchworm -Push-Up + Down-Dog -Slow Squat Thrusts Format for Circuits: 30 sec on (moderate, submaximal tempo) followed by 15 sec on of the exercise in parenthesis (quick tempo, maximum effort); 30 sec off between exercise pairs Circuit #1: -Lateral Squat Jumps + Crosses / (Quick Jabs with Squat Jumps) -Lateral Traveling High Knees + 2 Squat Jack Touchdowns / (High Knees) -Forward Bounds + Back Shuffle / (Frogger Hops – forward and back) -Bear Crawl – Forward and Back + Shoulder Taps / (Full Plank: Shoulder Taps) ***Water Break #1*** Circuit #2: -Twisting Pop-Up Squat Jumps / (Squat Jacks) -Track Starter Deep Lunge + Knee Drive Hop / (Switch Jumps) -3-Sec Fast Feet + 1 Burpee / (Burpees) -Bent Knee Plank Thruster + Push-Up / (Twisting Plank Thrusters) ***Water Break #2*** Finisher: 1:00 total = 15 sec on per exercise / no rest -Lateral Traveling Foot Shuffles -Squat Thrusts -Mogul Hops -In and Out Squat Jumps Cool-Down: approx. 30 sec per stretch (approx. 4:00) -Quads/Hip Flexors Stretch – R -Hamstrings/Hip Hinge Stretch – R -Quads/Hip Flexors Stretch – L -Hamstrings/Hip Hinge Stretch – L -Alternating Lateral Lunge Hold -Overhead Triceps Extension Stretch – R -Overhead Triceps Extension Stretch – L -Chest Opener + Tree Hug