I swear I am still recovering from my KILLER 20 minute workout that I completed yesterday, using no equipment might I add. I am not sure if I would consider it a myth, but there is a big misconception out there where a lot of people think you need some equipment or a gym to get a proper workout in but that is so far from the truth. Your body is the best piece of equipment, it can travel everywhere, and it should be your best investment that costs no money. Although the gym atmosphere can be more motivating than other environments, your “why” and the reason behind wanting to workout in the first place should come from a deeper place and should be enough motivation to get the job done!
Now let’s jump into the workout details including why I pieced these moves together along with the timing of each exercise. When my workouts are shorter and higher intensity, I tend to make it more of a full body workout instead of focusing on one body part to make the most of my time. I think that when you are focusing on one specific muscle or muscle group, it is more beneficial to take your time with each movement and focus on form vs. intensity. In this workout I pieced together plyometric moves which are explosive movements, along with quad focused jumping, a small bit of core strength, and then controlled upper body. You are probably thinking there is no way to accomplish this without ANY equipment, but I promise once you give this workout a try, your opinion on an at home and no equipment workout will be swayed.
If you are unfamiliar with “HIIT”, it is a type of training where you perform workouts at a higher intensity for a short period of time followed by an ever shorter amount of recovery time. High Intensity Interval Training allows you to give 100% effort for each exercise since you are performing for a short amount of time which means you are exhausting your body (in the best way) for less time but the effects after you are finished with the workout is the best part. Because the short bursts of intensity increase your body’s need for oxygen, during the recovery period which can continue up to 48 hours after, you will continually burn calories and boost metabolism. Need I say more? *Keep in mind that because HIIT workouts are short and to the point, your body will need more recovery time meaning you should not be working out at such a high intensity every single day* Even just twice a week is great for weight loss, maintaining, cardiovascular health, and metabolism - along with a well balanced DIET of course! Keep in mind it is about the quality of each and every workout not the quantity.
Now that I provided you with a little science and background knowledge, let’s dive into this intense workout!
TOE TAPS: Using a ball, weight, or an imaginary tiny step, Alternate tapping the object with your feet using a jumping motion. If you’ve ever played soccer you know exactly what this one is!
SQUAT JUMP TO BACK LUNGE: Starting with feet a little more than shoulder width apart, go down into a squat and jump on the way up, then straight into a back lunge on your right side, then back to center for another squat jump, then straight into a back lunge on your left side. Continue the pattern.
HALF BURPEE TO SQUAT HOLD: Start standing straight up feet shoulder width apart, perform a burpee by jumping into the plank position then coming back up but instead of going into a jump like you would for a burpee, hold for two seconds in a squat position, then back down into burpee position. Continue the pattern.
PUSH-UP TO PLANK TOE TOUCH: Start in a push- up position with feet a little farther apart than usual, perform a regular push-up, in high plank position reach right hand to opposite toe then come back to plank, perform another push-up then reach left hand to opposite toe. Continue pattern. Engage core!!
WALK-OUTS TO POWER JUMP: Starting in a normal stance with feet shoulder width apart, hinge at the hips and slowly walk out with your hands until you reach high plank position, then walk yourself back up and once your hands come up off the ground, almost to a standing position, use your hands to jump straight into the air (power jump). Get into proper stance again and continue the pattern.
This workout is high intensity with quite a bit of impact so feel free to modify any of the exercises. I recommend taking out the jumps if you are just getting the hang of these moves because form is much more important. Engaging your core will help stability and reduce the amount of swaying movements in the plank positions and walkouts. Even cutting this workout in half for a quick 10 minute workout can still help you with your goals because anything is better than no movement at all!
This type of HIIT workout can easily be customized with your favorite exercises and if you are looking for even more of a challenge, throw in a dumbbell or two.
Let me know if you tried this workout and don’t forget to tag @fitbarcafe on Instagram with your favorite home workouts and moves.
Coach Liv, Pn1
Instagram: @fitbarcafe
Facebook: Fit Bar Superfood Cafe
Email: live@fitbarcafe.com
