Archive for the ‘Intensive Training Workouts – over 15 minutes’ Category
designed to help you build muscle, strength and a fantastic body fast!
Hot Sideshow Abs Workout is a 24 minute HIIT workout with all bodyweight exercises. It has lots of new and great abdominal exercises that focus on one side and then the other to really target the abs muscles being worked. The abs exercises are combined with one leg exercises, plank and burpees which are great for balance and so also work the core stabilizing, deeper assisting muscles to build core strength. This is great functional strength that will keep your body strong for all of your day to day movements and lessen chances of any injuries. || Read more
This high intensity workout is a 16 minute long HIIT interval workout with all bodyweight exercises. Go through a sequence of 8 fun classic exercises mixing cardio, full body and abs exercises along with core strength building exercises. Do it as quick as you can to get as many reps in of each exercise before the beep. Keeping good form is a priority to get the most out of the workout, but moving fast through it provides great cardio and will really boost your metabolism. || Read more
This skipping workout is made up of 3 time challenge rounds. In each one you alternate a skipping exercise with another fast paced bodyweight exercise. 60 reps of skipping is done before, after and in between each of the fun and diverse full body exercises. This gives you an action packed non-stop great cardio workout and challenge. Each round has 300 reps of skipping and so you end up with 900. Do 100 reps warm up, or afterwards, to make it 1000 reps. If you don’t know how to jump rope, or do not have proper space to do it in, you can alternate mountain climbers, high knees (running on the spot with high knees) or jumping jacks. || Read more
This leg workout routine is designed to shape legs to build glutes as well. This time challenge workout is 10 rounds of 3 bodyweight exercises, featuring jump lunges. Jump lunges are a fantastic plyometric exercise and I think one of the best leg exercises for upper legs, to tighten thighs and butt and to build glutes, quads and other leg muscles. They also help to develop balance and stability. The jump lunges partnered up with squats and burpees will not only build you some great legs, but adds cardio into the mix. This is a great way to get more cardio in and make it fun. But one of the great benefits besides being so healthy, driving oxygen into your body and boosting your cardiovascular system is that it really boosts the metabolism and helps you lose weight so much quicker. Bonus!
This upper body workout is a 3 part workout. The first and last parts are the same and are 8 minutes of HIIT high intensity interval training alternating exercises with push ups in them and fun crunches exercises. ; ) They are all fun, right? Well, at least they change up enough that you don’t get bored and one of my favorite burpees is in here. The 2nd part, done between the HIIT rounds, is an awesome cardio exercise that is also great for abs. If you do enough of these you can really feel it in the ab muscles after. Mountain climbers provide awesome cardio that takes up no room, is quiet and works quite a lot of your body at the same time. See how fast you can do them. It’s a challenge. || Read more
This squats workout is the last workout for the week long squat challenge of 1000 squats, and this fun workout has the last 200 reps. For this one you alternate doing 20 reps of squats with different bodyweight exercises. Mostly bodyweight that is, there are 2 Swiss ball exercises to change it up and make it a little more fun. I will give alternatives for if you don’t have a Swiss ball. I thought this was a really great workout to break up the squats and make them go by fast. The whole workout seemed to go by fast and it is another great way to get lots more squats into your life and shape those legs and butt! || Read more
For this squat workout there are 3 parts. The first and third are a squat based time challenge in which you go through a sequence of 3 different squat exercises and do 5 rounds as quickly as you can. You will feel the leg burn at the end of each and especially after the squat pulses. Between the two time challenges there is a 12 minute set of intervals, which provides a break from the squats and changes it up with other fun bodyweight exercises. These are arranged so that you change positions between each exercise: from a crab exercise facing up to a walk out facing down, table makers up, burpees down. I was thinking of balance and yoga and how you do a pose on each opposite side. This part is quick and active to boost the metabolism, as well as build core and functional strength. || Read more
