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You have 2 different options with these exercises... - High Reps/Low Weights - Low Reps/Heavy Weights You can choose which way you want to go with them. Either way though, continue until exhaustion. **Reminder. Make sure your muscles are warmed up BEFORE you begin. This will decrease the risk of injuries. Go to max with each exercise and keep rotating until your time is up. Weighted Squats. Add weights to this classic. https://www.barberryhealth.com/exercises/squats PushUps. Keep that butt down! https://www.barberryhealth.com/exercises/push-ups Weighted Lunges. Pick either front lunges, back lunges or side lunges or mix them up! https://www.barberryhealth.com/exercises/lunges https://www.barberryhealth.com/exercises/side-lunges Planks. Hold as long as possible! https://www.barberryhealth.com/exercises/high-plank https://www.barberryhealth.com/exercises/low-plank https://www.barberryhealth.com/exercises/side-plank Wall Sit. Add weights or lift up 1 foot... Mix it up! https://www.barberryhealth.com/exercises/wall-sit-with-curls Once you've finished, but sure to take 5-10 minutes to stretch and cool down.
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 Follow this workout for a great way to get your heart rate up to your target zones. Be sure to monitor your heart rate as you go. Either work harder, or know when to rest. In this workout, you'll do each exercise for 30 seconds - 1 minute; followed by a 10-30 second break (all depending on your fitness level). Don't rest too long where your heart rate goes all the way back down, it needs to stay in a moderate zone before going back up to aerobic or anaerobic zone. Be sure to WARMUP before starting the workout. Your muscles should be warm before proceeding in decrease the risk of injury. Do not stretch your muscles until after they are warmed up. You can follow this warmup if needed: https://www.barberryhealth.com/exercises/warm-up-session HIIT Workout Example 1: Jacks to Squats 30 sec - 1 min https://www.barberryhealth.com/exercises/jacks-to-squats Mountain Climbers 30 sec - 1 min https://www.barberryhealth.com/exercises/mountain-climbers Jacks to Burpee 30 sec - 1 min https://www.barberryhealth.com/exercises/jacks-to-burpee Alt Side Plank 30 sec - 1 min https://www.barberryhealth.com/exercises/alternating-side-planks Jacks to Mtn Climbers 30 sec - 1 min https://www.barberryhealth.com/exercises/jacks-to-mountain-climbers Ab Runners 30 sec - 1 min https://www.barberryhealth.com/exercises/ab-runners Repeat exercises until your time is up!
Follow your HIIT workout with a cool down and stretch session. Here is an example to follow: https://www.barberryhealth.com/exercises/cool-down Add some arm work into this great lower body and core move... All of a sudden, it's a full body workout! Grab a couple small weights (or something that works as weight). Start in standing position. Go into a deadlift and then add an overhead press. Keep your back straight (stick your butt out and your chest out - that'll help keep form). Don't look down at the floor! Here are videos to help you along... Deadlifts into Overhead Presses.... Deadlifts... Warm-Up: https://www.barberryhealth.com/exercises/warm-up-session
Set 1: Plie Jump Squats: (30 sec - 1 min) https://www.barberryhealth.com/exercises/plie-jump-squats Cursty Lunge with Side Kick: (10-20 each side) https://www.barberryhealth.com/exercises/curtsy-lunge-with-side-kicks Side Plank - Hip Dips: (30 sec - 1 min each side) https://www.barberryhealth.com/exercises/side-plank-hip-dips Bridge: (30 sec - 1 min) https://www.barberryhealth.com/exercises/bridge Flutter Kicks: (30 sec - 1 min) https://www.barberryhealth.com/exercises/flutter-kicks Set 2: Star Jumps: (30 sec - 1 min) https://www.barberryhealth.com/exercises/star-jumps Plie Squats with Rows: (30 sec - 1 min) https://www.barberryhealth.com/exercises/plie-squat-with-rows Side Plank Reach Thru: (30 sec - 1 min) https://www.barberryhealth.com/exercises/side-plank-reach-throughs Butt Busters: (10-20 reps each side) https://www.barberryhealth.com/exercises/butt-busters Pass Thrus: (30 sec - 1 min) https://www.barberryhealth.com/exercises/pass-throughs Set 3: Diamond Jumps: (30 sec - 1 min) https://www.barberryhealth.com/exercises/diamond-jumps Walking Squats: (30 sec - 1 min) https://www.barberryhealth.com/exercises/walking-squats Side Plank Leg Raises: (30 sec - 1 min each side) https://www.barberryhealth.com/exercises/side-plank-leg-raise Bridge: (30 sec - 1 min) https://www.barberryhealth.com/exercises/bridge Boat Twists: (30 sec - 1 min) https://www.barberryhealth.com/exercises/boat-twists Cool Down: https://www.barberryhealth.com/exercises/cool-down Beginner - 1 Round. Intermediate - 2 Rounds. Advanced - As many Rounds as time allows. Warm-Up: https://www.barberryhealth.com/exercises/warm-up-session
Set 1: Jump Rope (without the rope): (30 sec - 1 min) https://www.barberryhealth.com/exercises/jump-rope-without-the-rope Laterals: (15-25 reps) https://www.barberryhealth.com/exercises/laterals Tricep Dips: (to max) https://www.barberryhealth.com/exercises/tricep-dips Rainbows: (30 sec - 1 min) https://www.barberryhealth.com/exercises/rainbows Alphabet: (A-Z) https://www.barberryhealth.com/exercises/Alphabet Set 2: Basketball Jumps: (30 sec - 1 min, each side) https://www.barberryhealth.com/exercises/basketball-jumps Reverse Bicep Curls: (15-25 reps) https://www.barberryhealth.com/exercises/reverse-bicep-curls Reverse Punches: (15-25 each side) https://www.barberryhealth.com/exercises/reverse-punches Standing Sledgehammers: (30 sec - 1 min, each side) https://www.barberryhealth.com/exercises/standing-sledgehammers Reverse Crunches: (30 sec - 1 min) https://www.barberryhealth.com/exercises/reverse-crunch Set 3: Burpee Snowboard Jumps: (30 sec - 1 min) https://www.barberryhealth.com/exercises/burpee-snowboard-jumps Laterals: (15-25 reps) https://www.barberryhealth.com/exercises/laterals Tricep Dips: (to max) https://www.barberryhealth.com/exercises/tricep-dips Ab Runners: (20-30 each side) https://www.barberryhealth.com/exercises/ab-runners Alphabet: (A-Z) https://www.barberryhealth.com/exercises/Alphabet Cool Down: https://www.barberryhealth.com/exercises/cool-down Beginner - 1 Round. Intermediate - 2 Rounds. Advanced - As many Rounds as time allows. Warm-Up: https://www.barberryhealth.com/exercises/warm-up-session
Set 1: Lateral Fast Feet: (30 sec - 1 min) https://www.barberryhealth.com/exercises/lateral-fast-feet Weighted Burpees: (10-20 reps) https://www.barberryhealth.com/exercises/weighted-burpees Panther Taps: (30 sec - 1 min) https://www.barberryhealth.com/exercises/panther-taps Set 2: Drop n Roll: (30 sec - 1 min) https://www.barberryhealth.com/exercises/drop-n-roll Weighted Burpees: (10-20 reps) https://www.barberryhealth.com/exercises/weighted-burpees Plank Reach: (15-25 each side) https://www.barberryhealth.com/exercises/plank-reach Set 3: Lateral Step Ups: (30 sec - 1 min) https://www.barberryhealth.com/exercises/lateral-step-ups Weighted Burpees: (10-20 reps) https://www.barberryhealth.com/exercises/weighted-burpees Walk Out Taps: (30 sec - 1 min) https://www.barberryhealth.com/exercises/walkout-taps Cool Down: https://www.barberryhealth.com/exercises/cool-down Beginner - 1 Round. Intermediate - 2 Rounds. Advanced - As many Rounds as time allows. Warm-Up: https://www.barberryhealth.com/exercises/warm-up-session
Set 1: Straight Leg Kicks: (30 sec - 1 min) https://www.barberryhealth.com/exercises/straight-leg-kick-jumps Table Lunges: (10-20 each side) https://www.barberryhealth.com/exercises/table-lunges Bent Over Flies: (30 sec - 1 min) https://www.barberryhealth.com/exercises/bent-over-flies Broken Windmills: (10-20 each side) https://www.barberryhealth.com/exercises/broken-windmills Set 2: Skaters: (30 sec - 1 min) https://www.barberryhealth.com/exercises/skaters Low Lunge Leg Lifts: (10-20 each side) https://www.barberryhealth.com/exercises/low-lunge-leg-lifts Lawn Mowers: (20-30 each side) https://www.barberryhealth.com/exercises/lawn-mowers Broken Windmills: (10-20 each side) https://www.barberryhealth.com/exercises/broken-windmills Set 3: Skater Hops: (30 sec - 1 min) https://www.barberryhealth.com/exercises/skater-hops Reverse High Lunges: (10-20 each side) https://www.barberryhealth.com/exercises/reverse-high-lunges Supermans: (10-20 reps) https://www.barberryhealth.com/exercises/supermans Broken Windmills: (10-20 each side) https://www.barberryhealth.com/exercises/broken-windmills Cool Down: https://www.barberryhealth.com/exercises/cool-down Beginner - 1 Round. Intermediate - 2 Rounds. Advanced - As many Rounds as time allows. Warm-Up: https://www.barberryhealth.com/exercises/warm-up-session
Set 1: Burpees: (30 sec - 1 min) https://www.barberryhealth.com/exercises/burpees Speed Biceps: (30 sec - 1 min) https://www.barberryhealth.com/exercises/speed-bicep-curls Tricep Overheads: (to max) https://www.barberryhealth.com/exercises/tricep-overheads Screamers: (15-30 each side) https://www.barberryhealth.com/exercises/screamers Low Boat into High Boat: (30 sec - 1 min) https://www.barberryhealth.com/exercises/low-boat-into-high-boat Set 2: Mountain Climber Burpees: (30 sec - 1 min) https://www.barberryhealth.com/exercises/burpees-with-mountain-climbers Speed Biceps: (30 sec - 1 min) https://www.barberryhealth.com/exercises/speed-bicep-curls Tricep Overheads: (to max) https://www.barberryhealth.com/exercises/tricep-overheads Table Hops: (15-30 each side) https://www.barberryhealth.com/exercises/table-hops V-Sits: (30 sec - 1 min) https://www.barberryhealth.com/exercises/v-sits Set 3: Ski Hop Burpees (30 sec - 1 min) https://www.barberryhealth.com/exercises/burpees-with-ski-hops Speed Biceps: (30 sec - 1 min) https://www.barberryhealth.com/exercises/speed-bicep-curls Tricep Overheads: (to max) https://www.barberryhealth.com/exercises/tricep-overheads Table Screamers: (15-30 each side) https://www.barberryhealth.com/exercises/table-screamers Cherry Bombs: (30 sec - 1 min) https://www.barberryhealth.com/exercises/cherry-bombs Cool Down: https://www.barberryhealth.com/exercises/cool-down Beginner - 1 Round. Intermediate - 2 Rounds. Advanced - As many Rounds as time allows. Warm-Up: https://www.barberryhealth.com/exercises/warm-up-session
Set 1: Cross Jacks: (30 sec - 1 min) https://www.barberryhealth.com/exercises/cross-jacks Squats: (30 sec - 1 min) https://www.barberryhealth.com/exercises/squats Frontal Raises: (30 sec - 1 min) https://www.barberryhealth.com/exercises/frontal-raises High Plank: (30 sec - 1 min) https://www.barberryhealth.com/exercises/high-plank Set 2: Jack Press: (30 sec - 1 min) https://www.barberryhealth.com/exercises/jack-press Weighted Squats: (30 sec - 1 min) https://www.barberryhealth.com/exercises/weighted-squats 90 Degress Squeeze: (30 sec - 1 min) https://www.barberryhealth.com/exercises/90-degree-squeeze Low Plank: (30 sec - 1 min) https://www.barberryhealth.com/exercises/low-plank Set 3: Butt Kicks w/ Forward Press: (30 sec - 1 min) https://www.barberryhealth.com/exercises/butt-kicks-with-forward-press 1 Leg Chair Sits: (30 sec - 1 min) https://www.barberryhealth.com/exercises/1-leg-chair-sits Hip Circles: (30 sec - 1 min) https://www.barberryhealth.com/exercises/hip-circles Alternating Side Planks: (30 sec - 1 min) https://www.barberryhealth.com/exercises/alternating-side-planks Cool Down: https://www.barberryhealth.com/exercises/cool-down Beginner - 1 Round. Intermediate - 2 Rounds. Advanced - As many Rounds as time allows. Warm-Up: https://www.barberryhealth.com/exercises/warm-up-session
Set 1: Static Jump Lunges: (30 sec - 1 min) https://www.barberryhealth.com/exercises/static-jump-lunges Push Ups: (10-20 reps) https://www.barberryhealth.com/exercises/push-ups Side Lunge Jump Squats: (15-25 reps) https://www.barberryhealth.com/exercises/side-lunge-jump-squats Boat: (30 sec - 1 min) https://www.barberryhealth.com/exercises/boat Set 2: SeeSaw Lunges: (30 sec - 1 min) https://www.barberryhealth.com/exercises/seesaw-lunges Military Push Ups: (10-20 reps) https://www.barberryhealth.com/exercises/military-push-ups Back Lunge Front Kick Jump Squats: (15-25 each side) https://www.barberryhealth.com/exercises/back-lunge-forward-kick-jump-squats Russian Twists: (30 sec - 1 min) https://www.barberryhealth.com/exercises/russian-twists Set 3: Jump Lunges: (30 sec - 1 min) https://www.barberryhealth.com/exercises/jump-lunges Wide Push Ups: (10-20 reps) https://www.barberryhealth.com/exercises/wide-push-ups Front Lunge Back Kick Jump Squats: (15-25 each side) https://www.barberryhealth.com/exercises/forward-lunge-back-kick-jump-squats Boat Press: (30 sec - 1 min) https://www.barberryhealth.com/exercises/boat-press Cool Down: https://www.barberryhealth.com/exercises/cool-down Beginner - 1 Round. Intermediate - 2 Rounds. Advanced - As many Rounds as time allows. |
AuthorOver 20 years of classes, videos and personal training experiences, I love to share my favorite exercises with everyone! Archives
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