A collection of High-Intensity workouts that have been designed to give you a lot of bang for your buck. Most of the workouts have minimal equipment requirements so they are perfect for doing at home or in the gym. Utilising some of my favourite training modalities with more workouts being added every week. Lets do this! ♥️ Winter❄️
HIIT | TABATA
WORKOUTS
UNDER 10 MINUTES
DESCRIPTION
Hey, guys welcome to this week 10 Minute Full Body Workout using a Kettlebell and Resistance Band. I have really fallen in love with using Kettlebells in my workouts lately. There is something that just feels so about training with them. I know that there is a real art to using them so I signed up for the training offered by https://www.living.fit/. I am constantly trying to improve my form and technique and their courses were a great help. In today’s workout, I will be using the Tabata timer which means 20 seconds work followed by 10 seconds of rest. The short rests don’t allow for complete recovery between sets so the intensity really builds by the end of each round. Give this one a try and let me know how you go in the comments below.
🔥 NEED some Kettlebells? 👉 https://kettlebellkings.com?afmc=gy
❤︎ Level: Beginner-Advanced
❤︎ Duration: 10 Minutes
❤︎ Rounds: 2
EQUIPMENT
◼︎Kettlebells
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is a 4 Minute HIIT Tabata using no equipment. Tabata workouts are short and intense and can be a fantastic workout for when you are short on time. Or as I have stated previously try and incorporate the workout multiple times a day for a really effective protocol. At the end of the workout, we also have included a nice cool down to help your body transition to recovery mode
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 4 – 8 Minutes
❤︎ Sets: 12
EQUIPMENT
◼︎None
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is a 4 Minute HIIT Tabata workout using one Dumbbell. There are a total of four exercises. We will do four exercises on our right side and then switch over and do the same four on our left. The workout utilises some big compound movements giving you a good bang for your buck. If you feel you are up to it you can repeat the sequence to increase your total volume. I have included a nice cool-down stretch at the end.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 4 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets: 8
EQUIPMENT
◼︎Dumbbell
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
8-Minute Fat-Burning Full-Body | Tabata for Beginners. This is another workout in my series of Micro Workouts Tabata Style. The format will be 20 Sec Work with 10 Sec of Rest. There are 15 different exercises no repeat. You don’t need any equipment and there are two rounds. Micro workouts are a fantastic way to fit exercise into your busy schedule. Time is one of the most valuable commodities that we own. Becoming efficient in the way that we use it can help us improve all areas of our lives. A great way to do this is to make use of the small moments that we will get throughout the day. Rather than mindlessly pi0cking up your phone and scrolling through social media set yourself the task of completing 2-3 micro workouts a day for the month of October. You will be surprised at the amount of time that we can let slip through our fingers just because we think that there is not enough of it to do something valuable. However, when you add them all together you will be amazed at what you can achieve. Remember to be mindful of your time and value every moment that you are given because once wasted you cannot get it back. Are you ready to get sweaty? 💦 Let’s GO! Winter ❄️💙💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 8 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets: 16
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
Hey, guys welcome to this week 10 Minute Full Body Workout using a Kettlebell and Resistance Band. I have really fallen in love with using Kettlebells in my workouts lately. There is something that just feels so about training with them. I know that there is a real art to using them so I signed up for the training offered by https://www.living.fit/. I am constantly trying to improve my form and technique and their courses were a great help. In today’s workout, I will be using the Tabata timer which means 20 seconds work followed by 10 seconds of rest. The short rests don’t allow for complete recovery between sets so the intensity really builds by the end of each round. Give this one a try and let me know how you go in the comments below.
🔥 NEED some Kettlebells? 👉 https://kettlebellkings.com?afmc=gy
❤︎ Level: Beginner-Advanced
❤︎ Duration: 10 Minutes
❤︎ Rounds: 2
EQUIPMENT
◼︎Kettlebells
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is a 4 Minute HIIT Tabata using no equipment. Tabata workouts are short and intense and can be a fantastic workout for when you are short on time. Or as I have stated previously try and incorporate the workout multiple times a day for a really effective protocol. At the end of the workout, we also have included a nice cool down to help your body transition to recovery mode
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 4 – 8 Minutes
❤︎ Sets: 12
EQUIPMENT
◼︎None
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is a 4 Minute HIIT Tabata workout using one Dumbbell. There are a total of four exercises. We will do four exercises on our right side and then switch over and do the same four on our left. The workout utilises some big compound movements giving you a good bang for your buck. If you feel you are up to it you can repeat the sequence to increase your total volume. I have included a nice cool-down stretch at the end.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 4 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets: 8
EQUIPMENT
◼︎Dumbbell
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
8-Minute Fat-Burning Full-Body | Tabata for Beginners. This is another workout in my series of Micro Workouts Tabata Style. The format will be 20 Sec Work with 10 Sec of Rest. There are 15 different exercises no repeat. You don’t need any equipment and there are two rounds. Micro workouts are a fantastic way to fit exercise into your busy schedule. Time is one of the most valuable commodities that we own. Becoming efficient in the way that we use it can help us improve all areas of our lives. A great way to do this is to make use of the small moments that we will get throughout the day. Rather than mindlessly pi0cking up your phone and scrolling through social media set yourself the task of completing 2-3 micro workouts a day for the month of October. You will be surprised at the amount of time that we can let slip through our fingers just because we think that there is not enough of it to do something valuable. However, when you add them all together you will be amazed at what you can achieve. Remember to be mindful of your time and value every moment that you are given because once wasted you cannot get it back. Are you ready to get sweaty? 💦 Let’s GO! Winter ❄️💙💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 8 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets: 16
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
5 MIN INTENSE ABS WORKOUT (At Home No Equipment) plus Cool Down Stretch Hi Team, Today’s workout is all about the abs. Again we will be utilizing the Tabata timer which is 20 seconds work followed by a short 10-second rest. This allows for the intensity to really build throughout the workout as the rest period does not allow for full recovery of the muscles being worked. This workout is part of our series of 🌼 OCTOBER MICRO WORKOUTS 🌼 These workouts are short and allow for multiple applications within your busy schedule.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 5 Minutes plus Cool Down Stretch = 9 Minutes
❤︎ Sets: 8
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
4-Minute Fat-Burning Micro Workout | Tabata for Beginners plus Cool Down Stretch As promised we today we have another micro-workout that can fit into anybody’s busy schedule. This one is a 4 Minute Full Body HIIT Tabata with a nice cool-down stretch. The total time would be under 10 minutes. Think of how many times during the day we miss the opportunity to do some physical activity because we mistakenly believe that we need to spend 45 minutes plus to see any meaningful results. Lao Tzu said that “A journey of a thousand miles begins with a single step.” Use this month to try my micro workouts they are the small achievable steps that you can take on your thousand-mile journey to an active and healthy life. Are you ready to get sweaty? 💦 Let’s GO! Winter ❄️💙💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 4 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets:8
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
8 Minute Tabata – Intense HIIT Workout – No Repeat Hi Team, Welcome to 🌼 OCTOBER MICRO WORKOUT MONTH 🌼 where we will be releasing two micro workouts a week so make sure you SUBSCRIBE 👉 https://bit.ly/3bwLEU0 and switch on notifications so you don’t miss out on what’s coming. We have previously spoken about the benefits of short workouts. More and more studies are supporting the incredible benefits that can be achieved from doing short intense workouts. I have previously spoken at length on the anti-aging and other benefits of micro workouts so make sure to check out those videos. Another benefit from doing shorter workouts which I haven’t discussed is that it can help keep your life in balance. Although I love working out there is more to life than spending hours each day in a gym. Life is for living and I workout so I can stay healthy and active in the other areas of my life. So this month I challenge you to give these micro workouts are a try. Like most things in life, your results will be a reflection of the amount of effort that you put in.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 8 Mins
❤︎ Sets: 16
EQUIPMENT
◼︎Jump Rope
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
4 Minute Tabata – Intense HIIT Workout – No Repeat – No Equipment Hi Team, Today’s workout is all about the lower body. We will be focussing on the quads, hamstring, and glutes. You don’t need any equipment for this workout. Because these workouts are short you should be focused on giving each set as much intensity as you can. The rests are short so your level of fatigue will build throughout the workout as you are never able to fully recover between sets. As I have said previously these micro workouts give you plenty of flexibility in your training. Squeeze them into your tight schedule if you can it’s fine to repeat them throughout the day. If you feel like one round doesn’t quite do it and you have time repeat the workout. The great thing about short HIIT-style workouts is that they don’t eat too far into your body’s limited recovery capacity.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 4 Mins
❤︎ Sets: 8
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
5 MIN INTENSE ABS WORKOUT (At Home No Equipment) plus Cool Down Stretch Hi Team, Today’s workout is all about the abs. Again we will be utilizing the Tabata timer which is 20 seconds work followed by a short 10-second rest. This allows for the intensity to really build throughout the workout as the rest period does not allow for full recovery of the muscles being worked. This workout is part of our series of 🌼 OCTOBER MICRO WORKOUTS 🌼 These workouts are short and allow for multiple applications within your busy schedule.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 5 Minutes plus Cool Down Stretch = 9 Minutes
❤︎ Sets: 8
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
4-Minute Fat-Burning Micro Workout | Tabata for Beginners plus Cool Down Stretch As promised we today we have another micro-workout that can fit into anybody’s busy schedule. This one is a 4 Minute Full Body HIIT Tabata with a nice cool-down stretch. The total time would be under 10 minutes. Think of how many times during the day we miss the opportunity to do some physical activity because we mistakenly believe that we need to spend 45 minutes plus to see any meaningful results. Lao Tzu said that “A journey of a thousand miles begins with a single step.” Use this month to try my micro workouts they are the small achievable steps that you can take on your thousand-mile journey to an active and healthy life. Are you ready to get sweaty? 💦 Let’s GO! Winter ❄️💙💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 4 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets:8
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
8 Minute Tabata – Intense HIIT Workout – No Repeat Hi Team, Welcome to 🌼 OCTOBER MICRO WORKOUT MONTH 🌼 where we will be releasing two micro workouts a week so make sure you SUBSCRIBE 👉 https://bit.ly/3bwLEU0 and switch on notifications so you don’t miss out on what’s coming. We have previously spoken about the benefits of short workouts. More and more studies are supporting the incredible benefits that can be achieved from doing short intense workouts. I have previously spoken at length on the anti-aging and other benefits of micro workouts so make sure to check out those videos. Another benefit from doing shorter workouts which I haven’t discussed is that it can help keep your life in balance. Although I love working out there is more to life than spending hours each day in a gym. Life is for living and I workout so I can stay healthy and active in the other areas of my life. So this month I challenge you to give these micro workouts are a try. Like most things in life, your results will be a reflection of the amount of effort that you put in.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 8 Mins
❤︎ Sets: 16
EQUIPMENT
◼︎Jump Rope
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
4 Minute Tabata – Intense HIIT Workout – No Repeat – No Equipment Hi Team, Today’s workout is all about the lower body. We will be focussing on the quads, hamstring, and glutes. You don’t need any equipment for this workout. Because these workouts are short you should be focused on giving each set as much intensity as you can. The rests are short so your level of fatigue will build throughout the workout as you are never able to fully recover between sets. As I have said previously these micro workouts give you plenty of flexibility in your training. Squeeze them into your tight schedule if you can it’s fine to repeat them throughout the day. If you feel like one round doesn’t quite do it and you have time repeat the workout. The great thing about short HIIT-style workouts is that they don’t eat too far into your body’s limited recovery capacity.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 4 Mins
❤︎ Sets: 8
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
My series of Micro-Workouts Tabata style continues. Again the format will be 20 Sec Work with 10 Sec of Rest. 8 Different Exercises, No Equipment necessary. This one has two rounds so a total of 8 minutes. Again I am going to speak on the power of making small changes.
There is an awesome book titled ” The Kaizen Way: ONE SMALL STEP CAN CHANGE YOUR LIFE” by Robert Maurer. In the book, the author outlines the power of taking small steps when trying to change aspects of your life. The smaller the better. There is a great Youtube video that summarises it here.
https://www.youtube.com/watch?v=VHkOFs67d9A
So now that you know how powerful small steps can be let’s get started on another micro workout as it can be the start of big changes in your life. As I have stated previously these workouts have great flexibility and can fit into almost anyone’s busy schedule. If you feel like you can handle more work you can do them multiple times a day. Start with morning and night and then you could even add one on your lunch break. Another way of increasing their duration is just to repeat the rounds. Repeated x2 would still have you out of the gym in under 20 minutes x 3 and you have a great 30-minute workout. You are limited only by your imagination. Give it a try and let’s start breaking old fitness paradigms and replacing them with new-age solutions that are flexible, enjoyable, and sustainable.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 8 Mins
❤︎ Sets: 16
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
Due to the popularity of my last 4 minute Tabata, I decided to film a NEW Tabata Workout for you guys. The only equipment you will need is a bench or a chair. We understand that life is busy and we are all facing increasing demands on our time. The good news is that science is now telling us that one of the best forms of exercise you can do is some form of short High-Intensity Interval Training.
Some of the health benefits of this type of training are:
◼︎ Helping to slow the aging process
◼︎ Increasing the growth of brain cells
◼︎ Improving insulin sensitivity
◼︎ Assisting with the loss of internal visceral fat
◼︎ Increasing mitochondrial numbers and function
◼︎ Losing weight
The evidence for this type of training is growing by the day. Some studies showing that a 10 minute HIIT workout can be just as effective as 45 minutes of steady-state cardio. Remember the intensity of the work periods needs to be high and that is very individual. Go as hard as your current level allows you. By the end of the workout, you should be out of breath.
As I stated in one of my previous posts because of the length of these workouts it may be possible to do multiple workouts in a day. I have been known to squeeze in some training while preparing a meal.
As a minimum to receive the benefits you should aim at doing at least 2 sessions per week. As Lao Tzu once said, ” The journey of a thousand miles begins with one step.”
Are you ready to get started. Let’s GO! Winter❄️
☕️ If you enjoyed this video, feel free to buy me a coffee to show your support: https://ko-fi.com/winterphoenix
❤︎ Level: Beginner-Intermediate
❤︎ Duration: 8 Mins
❤︎ Sets: 16
EXERCISES
◼︎ Jump Jacks
◼︎ Push-Up Rotation
◼︎ Single-Leg Deadlift
◼︎ Frog Jumps
◼︎ Walk-Out – Walk-In
◼︎ Split Jumps
◼︎ Plank Shoulder Taps
◼︎ Tricep Bench Dips
◼︎ Squat Alternating Knee Lifts
◼︎ Stone Runners
◼︎ Alternating Forward Lunge
◼︎ Mountain Climbers
◼︎ Jump Squat With Half Turn
◼︎ Alternating Sit Throughs
◼︎ Skater Lunge
◼︎ Burpee
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
Bench or Chair
Let’s go workout! ❤ Winter
DESCRIPTION
My series of Micro-Workouts Tabata style continues. Again the format will be 20 Sec Work with 10 Sec of Rest. 8 Different Exercises, No Equipment necessary. A lot of people can be paralysed by the difficulty of getting started on an exercise program. The mind runs through all of the obstacles. The traffic on the way to the gym, the rain outside, busy classes. All of this inertia can lead people to quit before they even get started. Falsely believing they don’t have time in their schedule to fit it in. Enter the new revolution of Micro Workouts. They are a shift in the flawed, outdated approach that fitness has to look a certain way. Micro workouts can be squeezed into anybody’s busy schedule are backed by science. And remove a lot of the factors which can prevent people from starting on their fitness journey. Even for advanced athletes performing a couple of micro workouts throughout the day can help take your training to new heights without eating into your recovery abilities as longer workouts can. Are you ready to change your mindset and instill some new behavior patterns?
❤︎ Level: Beginner – Advanced
❤︎ Duration: 10 Mins
❤︎ Sets: 8
EQUIPMENT
◼︎ None
Let’s GO! Winter 💦💪
DESCRIPTION
FAST 7 MINUTE DUMBBELL HIIT WORKOUT | TABATA. Hey guys this workout is for those of you who are short on time and still want an effective workout. You don’t need a lot of space or equipment. In Einstein’s Special Theory Of Relativity, he determined that time is relative – in other words, the rate at which time passes depends on your frame of reference. This workout may only be 7 minutes long but depending on how hard you are working 7 minutes can seem like a long time. So let’s bring it.
❤︎ Level: Beginner/Advanced
❤︎ Equipment: Dumbbells 5 kg (use heavier dumbbells for increased intensity)
❤︎ Duration: 7 Mins
❤︎ Rounds: 7
EXERCISES
◼︎ 40 SEC – SQUATS | REST 20 SEC
◼︎ 40 SEC – BENT ROWS | REST 20 SEC
◼︎ 40 SEC – ALT DUMBBELL CLEAN & PRESS | REST 20 SEC
◼︎ 40 SEC – ALT PLANK ROW | REST 20 SEC
◼︎ 40 SEC – ALT DUMBBELL CURL | REST 20 SEC
◼︎ 40 SEC – OVERHEAD TRICEP EXTENSION | REST 20 SECS
◼︎ 40 SEC – DEADLIFTS | REST 10 SEC
EQUIPMENT
◼︎Dumbbells
Let’s go workout! ❤ Winter
DESCRIPTION
4-Minute Fat-Burning Workout | Tabata for Beginners Due to the popularity of my last 4 minute Tabata, I decided to film a new 4 Minute Fat-Burning Workout Tabata workout for you to try. Again the format will be 20 Sec of Work with 10 Sec of Rest. 8 Different Exercises, No Equipment necessary. Some people may say what good is a 4-minute workout? Well, Time is one of the biggest barriers that people face when trying to get into shape. Mico workouts can be squeezed into someone’s busy schedule at regular intervals are becoming more and more popular. You might be able to do this workout 3 times in a day. Ingvar Kamprad founder of Swedish furniture giant said “You can do so much in ten minutes’ time. Ten minutes, once gone, are gone for good. Divide your life into 10-minute units and sacrifice as few of them as possible in meaningless activity.”
❤︎ Level: Beginner
❤︎ Duration: 4 Mins
❤︎ Rounds: 8
EXERCISES
◼︎20 SEC – JUMPING JACKS | REST 10 SEC
◼︎20 SEC – PUSH-UP ROTATION | REST 10 SEC
◼︎20 SEC – SINGLE LEG DEADLIFT| REST 10 SEC
◼︎20 SEC – FROG JUMPS | REST 10 SEC
◼︎20 SEC – PLANK UP AND DOWNS | REST 10 SEC
◼︎20 SEC – SKATER LUNGE| REST 10 SEC
◼︎20 SEC – PUSH-UP SHOULDER TAPS | REST 10 SEC
◼︎20 SEC – BURPEES | REST 10 SEC
EQUIPMENT
◼︎None
Let’s go workout! ❤ Winter
DESCRIPTION
My series of Micro-Workouts Tabata style continues. Again the format will be 20 Sec Work with 10 Sec of Rest. 8 Different Exercises, No Equipment necessary. This one has two rounds so a total of 8 minutes. Again I am going to speak on the power of making small changes.
There is an awesome book titled ” The Kaizen Way: ONE SMALL STEP CAN CHANGE YOUR LIFE” by Robert Maurer. In the book, the author outlines the power of taking small steps when trying to change aspects of your life. The smaller the better. There is a great Youtube video that summarises it here.
https://www.youtube.com/watch?v=VHkOFs67d9A
So now that you know how powerful small steps can be let’s get started on another micro workout as it can be the start of big changes in your life. As I have stated previously these workouts have great flexibility and can fit into almost anyone’s busy schedule. If you feel like you can handle more work you can do them multiple times a day. Start with morning and night and then you could even add one on your lunch break. Another way of increasing their duration is just to repeat the rounds. Repeated x2 would still have you out of the gym in under 20 minutes x 3 and you have a great 30-minute workout. You are limited only by your imagination. Give it a try and let’s start breaking old fitness paradigms and replacing them with new-age solutions that are flexible, enjoyable, and sustainable.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 8 Mins
❤︎ Sets: 16
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
Due to the popularity of my last 4 minute Tabata, I decided to film a NEW Tabata Workout for you guys. The only equipment you will need is a bench or a chair. We understand that life is busy and we are all facing increasing demands on our time. The good news is that science is now telling us that one of the best forms of exercise you can do is some form of short High-Intensity Interval Training.
Some of the health benefits of this type of training are:
◼︎ Helping to slow the aging process
◼︎ Increasing the growth of brain cells
◼︎ Improving insulin sensitivity
◼︎ Assisting with the loss of internal visceral fat
◼︎ Increasing mitochondrial numbers and function
◼︎ Losing weight
The evidence for this type of training is growing by the day. Some studies showing that a 10 minute HIIT workout can be just as effective as 45 minutes of steady-state cardio. Remember the intensity of the work periods needs to be high and that is very individual. Go as hard as your current level allows you. By the end of the workout, you should be out of breath.
As I stated in one of my previous posts because of the length of these workouts it may be possible to do multiple workouts in a day. I have been known to squeeze in some training while preparing a meal.
As a minimum to receive the benefits you should aim at doing at least 2 sessions per week. As Lao Tzu once said, ” The journey of a thousand miles begins with one step.”
Are you ready to get started. Let’s GO! Winter❄️
☕️ If you enjoyed this video, feel free to buy me a coffee to show your support: https://ko-fi.com/winterphoenix
❤︎ Level: Beginner-Intermediate
❤︎ Duration: 8 Mins
❤︎ Sets: 16
EXERCISES
◼︎ Jump Jacks
◼︎ Push-Up Rotation
◼︎ Single-Leg Deadlift
◼︎ Frog Jumps
◼︎ Walk-Out – Walk-In
◼︎ Split Jumps
◼︎ Plank Shoulder Taps
◼︎ Tricep Bench Dips
◼︎ Squat Alternating Knee Lifts
◼︎ Stone Runners
◼︎ Alternating Forward Lunge
◼︎ Mountain Climbers
◼︎ Jump Squat With Half Turn
◼︎ Alternating Sit Throughs
◼︎ Skater Lunge
◼︎ Burpee
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
Bench or Chair
Let’s go workout! ❤ Winter
DESCRIPTION
My series of Micro-Workouts Tabata style continues. Again the format will be 20 Sec Work with 10 Sec of Rest. 8 Different Exercises, No Equipment necessary. A lot of people can be paralysed by the difficulty of getting started on an exercise program. The mind runs through all of the obstacles. The traffic on the way to the gym, the rain outside, busy classes. All of this inertia can lead people to quit before they even get started. Falsely believing they don’t have time in their schedule to fit it in. Enter the new revolution of Micro Workouts. They are a shift in the flawed, outdated approach that fitness has to look a certain way. Micro workouts can be squeezed into anybody’s busy schedule are backed by science. And remove a lot of the factors which can prevent people from starting on their fitness journey. Even for advanced athletes performing a couple of micro workouts throughout the day can help take your training to new heights without eating into your recovery abilities as longer workouts can. Are you ready to change your mindset and instill some new behavior patterns?
❤︎ Level: Beginner – Advanced
❤︎ Duration: 10 Mins
❤︎ Sets: 8
EQUIPMENT
◼︎ None
Let’s GO! Winter 💦💪
DESCRIPTION
FAST 7 MINUTE DUMBBELL HIIT WORKOUT | TABATA. Hey guys this workout is for those of you who are short on time and still want an effective workout. You don’t need a lot of space or equipment. In Einstein’s Special Theory Of Relativity, he determined that time is relative – in other words, the rate at which time passes depends on your frame of reference. This workout may only be 7 minutes long but depending on how hard you are working 7 minutes can seem like a long time. So let’s bring it.
❤︎ Level: Beginner/Advanced
❤︎ Equipment: Dumbbells 5 kg (use heavier dumbbells for increased intensity)
❤︎ Duration: 7 Mins
❤︎ Rounds: 7
EXERCISES
◼︎ 40 SEC – SQUATS | REST 20 SEC
◼︎ 40 SEC – BENT ROWS | REST 20 SEC
◼︎ 40 SEC – ALT DUMBBELL CLEAN & PRESS | REST 20 SEC
◼︎ 40 SEC – ALT PLANK ROW | REST 20 SEC
◼︎ 40 SEC – ALT DUMBBELL CURL | REST 20 SEC
◼︎ 40 SEC – OVERHEAD TRICEP EXTENSION | REST 20 SECS
◼︎ 40 SEC – DEADLIFTS | REST 10 SEC
EQUIPMENT
◼︎Dumbbells
Let’s go workout! ❤ Winter
DESCRIPTION
4-Minute Fat-Burning Workout | Tabata for Beginners Due to the popularity of my last 4 minute Tabata, I decided to film a new 4 Minute Fat-Burning Workout Tabata workout for you to try. Again the format will be 20 Sec of Work with 10 Sec of Rest. 8 Different Exercises, No Equipment necessary. Some people may say what good is a 4-minute workout? Well, Time is one of the biggest barriers that people face when trying to get into shape. Mico workouts can be squeezed into someone’s busy schedule at regular intervals are becoming more and more popular. You might be able to do this workout 3 times in a day. Ingvar Kamprad founder of Swedish furniture giant said “You can do so much in ten minutes’ time. Ten minutes, once gone, are gone for good. Divide your life into 10-minute units and sacrifice as few of them as possible in meaningless activity.”
❤︎ Level: Beginner
❤︎ Duration: 4 Mins
❤︎ Rounds: 8
EXERCISES
◼︎20 SEC – JUMPING JACKS | REST 10 SEC
◼︎20 SEC – PUSH-UP ROTATION | REST 10 SEC
◼︎20 SEC – SINGLE LEG DEADLIFT| REST 10 SEC
◼︎20 SEC – FROG JUMPS | REST 10 SEC
◼︎20 SEC – PLANK UP AND DOWNS | REST 10 SEC
◼︎20 SEC – SKATER LUNGE| REST 10 SEC
◼︎20 SEC – PUSH-UP SHOULDER TAPS | REST 10 SEC
◼︎20 SEC – BURPEES | REST 10 SEC
EQUIPMENT
◼︎None
Let’s go workout! ❤ Winter
10 - 15 MINUTES
DESCRIPTION
Hey Guys, Today’s workout is a 10 MINUTE FULL BODY HIIT | TABATA WORKOUT. We will be utilizing the Tabata timer which means you do 20 seconds of work with a 10-second rest. The only piece of equipment you will need is a set of Dumbbells. Our goal is zero cost to the consumer for fitness content for everyone. In keeping with that theme, advertisements have an important role to play in keeping content free while supporting the creators. You can always skip and go straight to your workout.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 10 Minutes
❤︎ Rounds: 3
EQUIPMENT
◼︎Dumbbells
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is a 15 MINUTE TABATA WORKOUT BEGINNERS using a set of Dumbbells. Our goal is zero cost to the consumer for fitness content for everyone. In keeping with that theme, advertisements have an important role to play in keeping content free while supporting the creators. You can always skip and go straight to your workout.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 15 Minutes
❤︎ Rounds: 3
EQUIPMENT
◼︎Dumbbells
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hi Team, Today we have a 15 Minute HIIT Leg Circuit | No Equipment. The format will be 20 Sec Work with 10 Sec of Rest. 7 Different Exercises, 3 Rounds, No Equipment necessary. A lot of people can be paralyzed by the difficulty of getting started on an exercise program. The mind runs through all of the obstacles. The traffic on the way to the gym, the rain outside, busy classes. All of this inertia can lead people to quit before they even get started. Falsely believing they don’t have time in their schedule to fit it in. Enter the new revolution of Micro Workouts. They are a shift in the flawed, outdated approach that fitness has to look a certain way. Micro workouts can be squeezed into anybody’s busy schedule are backed by science. And remove a lot of the factors which can prevent people from starting on their fitness journey. Even for advanced athletes performing a couple of micro workouts throughout the day can help take your training to new heights without eating into your recovery abilities as longer workouts can. Are you ready to change your mindset and in still some new behavior patterns?
❤︎ Level: Beginner – Advanced
❤︎ Duration: 15 Minutes
❤︎ Rounds: 3
EQUIPMENT
◼︎None
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is an Express HIIT Workout. It’s a 10 Minute Full Body with no equipment so you can do this workout anywhere. I love to use short workouts as they are perfect for fitting into a busy schedule and don’t tax the body’s recovery systems too much.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 10 Minutes
❤︎ Sets: 10
EQUIPMENT
◼︎None
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Guys, Today’s workout is a 10 MINUTE FULL BODY HIIT | TABATA WORKOUT. We will be utilizing the Tabata timer which means you do 20 seconds of work with a 10-second rest. The only piece of equipment you will need is a set of Dumbbells. Our goal is zero cost to the consumer for fitness content for everyone. In keeping with that theme, advertisements have an important role to play in keeping content free while supporting the creators. You can always skip and go straight to your workout.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 10 Minutes
❤︎ Rounds: 3
EQUIPMENT
◼︎Dumbbells
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is a 15 MINUTE TABATA WORKOUT BEGINNERS using a set of Dumbbells. Our goal is zero cost to the consumer for fitness content for everyone. In keeping with that theme, advertisements have an important role to play in keeping content free while supporting the creators. You can always skip and go straight to your workout.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 15 Minutes
❤︎ Rounds: 3
EQUIPMENT
◼︎Dumbbells
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hi Team, Today we have a 15 Minute HIIT Leg Circuit | No Equipment. The format will be 20 Sec Work with 10 Sec of Rest. 7 Different Exercises, 3 Rounds, No Equipment necessary. A lot of people can be paralyzed by the difficulty of getting started on an exercise program. The mind runs through all of the obstacles. The traffic on the way to the gym, the rain outside, busy classes. All of this inertia can lead people to quit before they even get started. Falsely believing they don’t have time in their schedule to fit it in. Enter the new revolution of Micro Workouts. They are a shift in the flawed, outdated approach that fitness has to look a certain way. Micro workouts can be squeezed into anybody’s busy schedule are backed by science. And remove a lot of the factors which can prevent people from starting on their fitness journey. Even for advanced athletes performing a couple of micro workouts throughout the day can help take your training to new heights without eating into your recovery abilities as longer workouts can. Are you ready to change your mindset and in still some new behavior patterns?
❤︎ Level: Beginner – Advanced
❤︎ Duration: 15 Minutes
❤︎ Rounds: 3
EQUIPMENT
◼︎None
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is an Express HIIT Workout. It’s a 10 Minute Full Body with no equipment so you can do this workout anywhere. I love to use short workouts as they are perfect for fitting into a busy schedule and don’t tax the body’s recovery systems too much.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 10 Minutes
❤︎ Sets: 10
EQUIPMENT
◼︎None
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is a 10 MINUTE XMAS FULL BODY HIIT – NO EQUIPMENT. With the holiday season upon us, we can all feel a little short on time. These short intense workouts are perfect for fitting into your busy schedule. With all that has happened in the last couple of years, the best gift that you can give is kindness and compassion to the people that you encounter. In the words of Dr Seuss “Then the Grinch thought of something he hadn’t before! What if Christmas, he thought, doesn’t come from a store. What if Christmas… perhaps… means a little bit more!” Wishing you peace and happiness for this Holiday Season 🎄✌️❤️ P.S No I didn’t use glue to keep my Reindeer Antlers on. Are you ready to get sweaty?
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 10 Minutes
❤︎ Sets: 10
EQUIPMENT
◼︎Reindeer Antlers
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
10 MIN TONED ARMS WORKOUT (At Home Minimal Equipment) Hey Team, Today’s workout is all about the arms. I love training arms particularly Biceps and Triceps together. The workout is in the HIIT format and I will be doing 40 Seconds of Work followed by 20 Seconds of Rest.Are you ready to get sweaty? 💦 Let’s GO! Winter ❄️💙💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 10 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets: 10
EQUIPMENT
◼︎Dumbbells
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, This week we have a 10 Min Standing Abs Workout for you with no Equipment. The workout has 7 different exercises. We are going to be doing 45 seconds of work with a 15-second break between exercises or when swapping sides. I love to train my core it’s one of those areas that can handle a good amount of frequency so don’t be afraid to do this workout 3-5 times per week.
❤︎ Level: Beginner – Advanced
❤︎ Duration: 10 Mins
❤︎ Sets: 10
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, This week we have a 10 Minute HIIT Workout – Anti-Aging and some Cool Down Stretches to finish off. I have been following Dr. David Sinclair on certain lifestyle behaviors such as exercise, intermittent fasting, caloric restriction, and supplementation. All of which can help raise NAD levels and boost longevity pathways.
THE THINGS I DO
1. 16 – 8 TIME-RESTRICTED EATING ⏰
I practice time-restricted eating. I only eat between 9am – 3pm most days. Caloric restriction has lots of studies that confirm it has a role to play in increasing longevity. I find the easiest way to do this is to practice time-restricted eating. You can find more information about this by googling Dr. Stachin Panda.
2. EXERCISE 🏋🏼♀️
I use multiple exercise methods. However, studies are pointing to HIIT-style workouts as the most effective in boosting longevity pathways. There is evidence that HIIT results in a 50 to 70 percent increase in mitochondrial capacity.” HIIT has become a mainstay of my conditioning protocol.
3. SUPPLEMENTS 💊
I supplement my diet for multiple reasons. I take NMN, RESVERATROL, FISH OIL, AND VITAMIN D.
🇦🇺 🛒 AUSTRALIAN SHOPPERS ETERNUM LABS
https://bit.ly/3tom8aM
WINTER10 TO SAVE 10%
🇺🇸 🛒 US & INTERNATIONAL DOUBLEWOOD SUPPLEMENTS https://shrsl.com/35ceu
🎙 PODCASTS | FURTHER INFORMATION ON ANTI-AGING
LEX FRIDMAN – INTERVIEW WITH DAVID SINCLAIR https://podcasts.apple.com/au/podcast/lex-fridman-podcast/id1434243584?i=1000524435157
JOE ROGAN – INTERVIEW WITH DAVID SINCLAIR https://open.spotify.com/episode/55UlxYWPfV46f7puMkZPeD?si=l0L_Vpi4R8qG1Iw0diKThw&dl_branch=1
RHONDA PATRICK – FOUND MY FITNESS https://podcasts.apple.com/au/podcast/foundmyfitness/id818198322
📕 BOOKS Lifespan: Why We Age – and Why We Don’t Have To – Dr. David Sinclair
https://amzn.to/3kPV6Fg
Now for today’s workout, it’s a 10 Minute no-repeat HIIT 40-sec work with 10-sec rest. You don’t need any equipment and make sure you hang around for the cool-down stretches. If you would like to see more of these types of workouts and find out more information on what you can do to increase your healthspan let me know in the comments. Are you ready to get sweaty? Let’s GO! Winter 💦💪
❤︎ Level: Beginner – Advanced
❤︎ Duration: 15 Mins
❤︎ Sets: 14
EQUIPMENT
◼︎None
Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is a 10 MINUTE XMAS FULL BODY HIIT – NO EQUIPMENT. With the holiday season upon us, we can all feel a little short on time. These short intense workouts are perfect for fitting into your busy schedule. With all that has happened in the last couple of years, the best gift that you can give is kindness and compassion to the people that you encounter. In the words of Dr Seuss “Then the Grinch thought of something he hadn’t before! What if Christmas, he thought, doesn’t come from a store. What if Christmas… perhaps… means a little bit more!” Wishing you peace and happiness for this Holiday Season 🎄✌️❤️ P.S No I didn’t use glue to keep my Reindeer Antlers on. Are you ready to get sweaty?
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 10 Minutes
❤︎ Sets: 10
EQUIPMENT
◼︎Reindeer Antlers
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
10 MIN TONED ARMS WORKOUT (At Home Minimal Equipment) Hey Team, Today’s workout is all about the arms. I love training arms particularly Biceps and Triceps together. The workout is in the HIIT format and I will be doing 40 Seconds of Work followed by 20 Seconds of Rest.Are you ready to get sweaty? 💦 Let’s GO! Winter ❄️💙💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 10 Minutes plus Stretch = Total 10 Minutes
❤︎ Sets: 10
EQUIPMENT
◼︎Dumbbells
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, This week we have a 10 Min Standing Abs Workout for you with no Equipment. The workout has 7 different exercises. We are going to be doing 45 seconds of work with a 15-second break between exercises or when swapping sides. I love to train my core it’s one of those areas that can handle a good amount of frequency so don’t be afraid to do this workout 3-5 times per week.
❤︎ Level: Beginner – Advanced
❤︎ Duration: 10 Mins
❤︎ Sets: 10
EQUIPMENT
◼︎None
Are you ready to get sweaty? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, This week we have a 10 Minute HIIT Workout – Anti-Aging and some Cool Down Stretches to finish off. I have been following Dr. David Sinclair on certain lifestyle behaviors such as exercise, intermittent fasting, caloric restriction, and supplementation. All of which can help raise NAD levels and boost longevity pathways.
THE THINGS I DO
1. 16 – 8 TIME-RESTRICTED EATING ⏰
I practice time-restricted eating. I only eat between 9am – 3pm most days. Caloric restriction has lots of studies that confirm it has a role to play in increasing longevity. I find the easiest way to do this is to practice time-restricted eating. You can find more information about this by googling Dr. Stachin Panda.
2. EXERCISE 🏋🏼♀️
I use multiple exercise methods. However, studies are pointing to HIIT-style workouts as the most effective in boosting longevity pathways. There is evidence that HIIT results in a 50 to 70 percent increase in mitochondrial capacity.” HIIT has become a mainstay of my conditioning protocol.
3. SUPPLEMENTS 💊
I supplement my diet for multiple reasons. I take NMN, RESVERATROL, FISH OIL, AND VITAMIN D.
🇦🇺 🛒 AUSTRALIAN SHOPPERS ETERNUM LABS
https://bit.ly/3tom8aM
WINTER10 TO SAVE 10%
🇺🇸 🛒 US & INTERNATIONAL DOUBLEWOOD SUPPLEMENTS https://shrsl.com/35ceu
🎙 PODCASTS | FURTHER INFORMATION ON ANTI-AGING
LEX FRIDMAN – INTERVIEW WITH DAVID SINCLAIR https://podcasts.apple.com/au/podcast/lex-fridman-podcast/id1434243584?i=1000524435157
JOE ROGAN – INTERVIEW WITH DAVID SINCLAIR https://open.spotify.com/episode/55UlxYWPfV46f7puMkZPeD?si=l0L_Vpi4R8qG1Iw0diKThw&dl_branch=1
RHONDA PATRICK – FOUND MY FITNESS https://podcasts.apple.com/au/podcast/foundmyfitness/id818198322
📕 BOOKS Lifespan: Why We Age – and Why We Don’t Have To – Dr. David Sinclair
https://amzn.to/3kPV6Fg
Now for today’s workout, it’s a 10 Minute no-repeat HIIT 40-sec work with 10-sec rest. You don’t need any equipment and make sure you hang around for the cool-down stretches. If you would like to see more of these types of workouts and find out more information on what you can do to increase your healthspan let me know in the comments. Are you ready to get sweaty? Let’s GO! Winter 💦💪
❤︎ Level: Beginner – Advanced
❤︎ Duration: 15 Mins
❤︎ Sets: 14
EQUIPMENT
◼︎None
Let’s GO! Winter 💦💪
DESCRIPTION
The Most Effective Squat Challenge: 10 MINUTE SQUAT CHALLENGE | Phoenix Nation Hi Guys, Today’s Workout/Challenge is all about Endurance and in particular Muscular Endurance.
There are 4 types of Endurance training. ⓵ Muscular Endurance ② Long Duration Endurance ③ Anaerobic HIIT ④ Aerobic HIIT
Today’s workout will focus on building Muscular Endurance with some carryover into Long Duration Endurance. When doing this type of endurance work, usually the reason we fail is not that our heart gave out or we don’t have enough oxygen getting to the muscles, it is usually due to local failure in the muscles. Practicing this type of training will improve the ability of the mitochondria in your muscles to utilize oxygen to create energy and keep firing. Building Resilience, and the ability to keep going.
During this type of workout or anything that requires some mental resilience there are a few tips that can help you get through.
1. Have a clear goal in mind. Before the workout, I will have a clear goal in my mind of what I want to achieve. It may be to get to 100 reps without stopping. It may be to squat the entire 10 minutes without stopping. Whatever it is having it clearly set in your mind will make it easier to persist when your mind is telling you to stop.
2.Break it down. For long-duration sets like this, I definitely like to break things up when I am performing my sets. By setting smaller goals within the set I find it easier to keep my mind focused and my body moving. It may be something as simple as saying ok 5 more reps and then another 5 and then another 5. I will often break my counting up into sets of 20. And then count 5 sets to get to 100. I also like to mix up my counting by counting upwards and downwards. So I may count up to 20 and then back from 20. I find that keeping the mind engaged can prevent negative thoughts from creeping in.
3. Zoom out for perspective. Another great tool that you can use when completing challenging tasks is to zoom out and see the bigger picture. For instance, maybe you are doing this workout as a way to get fitter or lose weight. Quitting during the set may seem inconsequential but if you zoom out would you quit on your goal of getting fitter or losing weight? I heard a great interview with ultra-marathoner Zach Bitter talking about using this tactic during a race. When at the 40-mile point of a 100-mile race he starts to have thoughts about quitting. He doesn’t just think about quitting that race he zooms out and looks at the 6 months of training he has already done for the race and thinks that he has already done 99% of the work. Who would quit that close to the finish line?
Mental resilience is just like fitness it needs to be trained to be improved. It is my belief that each time we quit at something it makes it a little easier to quit at other things. The same goes for persevering. Each time we push ourselves a little further than we thought we were capable that belief crosses over to all areas of our life. Set yourself a goal of getting better at this workout. See if you can beat my score? Even better see if you can improve and beat your own score. Because in the end the race is long and it is only with yourself.
EQUIPMENT
None
Let’s GO! Winter 💦💪
DESCRIPTION
Hey Guys, Who hasn’t always wanted to be a badass, sexy ninja? Well maybe not everybody but this MORTAL KOMBAT 12 MINUTE HIIT TABATA WORKOUT is guaranteed to kick your ass Mortal Kombat Style. So put down the controller, haul yourself off the couch, and GET READY to GET SWEATY 💦. FINISH HIM/HER
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 12 Mins
❤︎ Rounds: 24
❤︎ Equipment: Floor Space
EXERCISES
CIRCUIT 1
◼︎20 SEC – SQUAT KICKS | REST 10 SEC
◼︎20 SEC – JUMPING JACKS| REST 10 SEC
CIRCUIT 2
◼︎20 SEC – SQUAT PUNCHES | REST 10 SEC
◼︎20 SEC – CROSS JACKS | REST 10 SEC
CIRCUIT 3
◼︎20 SEC – SQUAT KNEES | REST 10 SEC
◼︎20 SEC – SPLIT JUMPS | REST 10 SEC
◼︎ 8 ROUNDS EACH CIRCUIT | 60 SECONDS REST BETWEEN CIRCUITS
EQUIPMENT
◼︎Floor Space
Let’s go workout! ❤ Winter
DESCRIPTION
12-minute full-body Tabata workout. Hey, guys this week we have a simple 12-minute full-body Tabata workout that includes some jump rope. Full body Tabata workouts are designed to be simple short and effective. This one targets the full body and can be done from home. There are 3 circuits and each circuit contains 2 exercises. You will do each exercise 4 times then have a 60-second break and move on to the next circuit. The breaks are short so GET READY to GET SWEATY 💦.
❤︎ Level: Beginner-Intermediate
❤︎ Duration: 12 Mins
❤︎ Rounds: 24
WORKOUT
CIRCUIT 1
◼︎20 SEC – BASIC BOUNCE | REST 10 SEC
◼︎20 SEC – PUSH-UPS | REST 10 SEC
CIRCUIT 2
◼︎20 SEC – BOXER STEP | REST 10 SEC
◼︎20 SEC – SQUATS | REST 10 SEC
CIRCUIT 3
◼︎20 SEC – BASIC BOUNCE | REST 10 SEC
◼︎20 SEC – BICYCLE ABS | REST 10 SEC
◼︎4 ROUNDS EACH CIRCUIT | 60 SECONDS REST BETWEEN CIRCUITS
EQUIPMENT
◼︎Jump Rope
Let’s go workout! ❤ Winter
DESCRIPTION
SEXY AB WORKOUT | 12 MINUTE – NO EQUIPMENT Hi guys, Today it’s a Sexy Ab Workout for you to try. Strong is the new sexy and nothing says strong like a well-defined set of abs. This 12 Minute – No Equipment workout is one of my favorites and it’s great way of lighting up those ab muscles. We are going to do 40 seconds of work with 20 seconds break between exercises. Remember to try and keep those abs engaged throughout the workout. I also find that contracting hard with each repetition is a great way to really bring out the definition. Let’s go set those abs on fire 🔥
❤︎ Level: Beginner
❤︎ Duration: 12 Minute
WORKOUT
◾️CRUNCHES 40 SEC | 20 SEC REST
◾️TWISTING CRUNCH R 40 SEC | 20 SEC REST
◾️TWISTING CRUNCH L 40 SEC | 20 SEC REST
◾️HEEL TOUCHES 40 SEC | 20 SEC REST
◾️HOLLOW HOLD 40 SEC | 20 SEC REST
◾️RUSSIAN TWIST 40 SEC | 20 SEC REST
◾️MOUNTAIN CLIMBERS 40 SEC | 20 SEC REST
◾️BICYCLE CRUNCHES 40 SEC | 20 SEC REST
◾️HIGH FLUTTER KICKS 40 SEC | 20 SEC REST
◾️TUCK UPS 40 SEC | 20 SEC REST
◾️TOE TOUCHES 40 SEC | 20 SEC REST
EQUIPMENT
◼︎ Yoga Mat
Let’s go workout! ❤ Winter
DESCRIPTION
The Most Effective Squat Challenge: 10 MINUTE SQUAT CHALLENGE | Phoenix Nation Hi Guys, Today’s Workout/Challenge is all about Endurance and in particular Muscular Endurance.
There are 4 types of Endurance training. ⓵ Muscular Endurance ② Long Duration Endurance ③ Anaerobic HIIT ④ Aerobic HIIT
Today’s workout will focus on building Muscular Endurance with some carryover into Long Duration Endurance. When doing this type of endurance work, usually the reason we fail is not that our heart gave out or we don’t have enough oxygen getting to the muscles, it is usually due to local failure in the muscles. Practicing this type of training will improve the ability of the mitochondria in your muscles to utilize oxygen to create energy and keep firing. Building Resilience, and the ability to keep going.
During this type of workout or anything that requires some mental resilience there are a few tips that can help you get through.
1. Have a clear goal in mind. Before the workout, I will have a clear goal in my mind of what I want to achieve. It may be to get to 100 reps without stopping. It may be to squat the entire 10 minutes without stopping. Whatever it is having it clearly set in your mind will make it easier to persist when your mind is telling you to stop.
2.Break it down. For long-duration sets like this, I definitely like to break things up when I am performing my sets. By setting smaller goals within the set I find it easier to keep my mind focused and my body moving. It may be something as simple as saying ok 5 more reps and then another 5 and then another 5. I will often break my counting up into sets of 20. And then count 5 sets to get to 100. I also like to mix up my counting by counting upwards and downwards. So I may count up to 20 and then back from 20. I find that keeping the mind engaged can prevent negative thoughts from creeping in.
3. Zoom out for perspective. Another great tool that you can use when completing challenging tasks is to zoom out and see the bigger picture. For instance, maybe you are doing this workout as a way to get fitter or lose weight. Quitting during the set may seem inconsequential but if you zoom out would you quit on your goal of getting fitter or losing weight? I heard a great interview with ultra-marathoner Zach Bitter talking about using this tactic during a race. When at the 40-mile point of a 100-mile race he starts to have thoughts about quitting. He doesn’t just think about quitting that race he zooms out and looks at the 6 months of training he has already done for the race and thinks that he has already done 99% of the work. Who would quit that close to the finish line?
Mental resilience is just like fitness it needs to be trained to be improved. It is my belief that each time we quit at something it makes it a little easier to quit at other things. The same goes for persevering. Each time we push ourselves a little further than we thought we were capable that belief crosses over to all areas of our life. Set yourself a goal of getting better at this workout. See if you can beat my score? Even better see if you can improve and beat your own score. Because in the end the race is long and it is only with yourself.
EQUIPMENT
None
Let’s GO! Winter 💦💪
DESCRIPTION
Hey Guys, Who hasn’t always wanted to be a badass, sexy ninja? Well maybe not everybody but this MORTAL KOMBAT 12 MINUTE HIIT TABATA WORKOUT is guaranteed to kick your ass Mortal Kombat Style. So put down the controller, haul yourself off the couch, and GET READY to GET SWEATY 💦. FINISH HIM/HER
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 12 Mins
❤︎ Rounds: 24
❤︎ Equipment: Floor Space
EXERCISES
CIRCUIT 1
◼︎20 SEC – SQUAT KICKS | REST 10 SEC
◼︎20 SEC – JUMPING JACKS| REST 10 SEC
CIRCUIT 2
◼︎20 SEC – SQUAT PUNCHES | REST 10 SEC
◼︎20 SEC – CROSS JACKS | REST 10 SEC
CIRCUIT 3
◼︎20 SEC – SQUAT KNEES | REST 10 SEC
◼︎20 SEC – SPLIT JUMPS | REST 10 SEC
◼︎ 8 ROUNDS EACH CIRCUIT | 60 SECONDS REST BETWEEN CIRCUITS
EQUIPMENT
◼︎Floor Space
Let’s go workout! ❤ Winter
DESCRIPTION
12-minute full-body Tabata workout. Hey, guys this week we have a simple 12-minute full-body Tabata workout that includes some jump rope. Full body Tabata workouts are designed to be simple short and effective. This one targets the full body and can be done from home. There are 3 circuits and each circuit contains 2 exercises. You will do each exercise 4 times then have a 60-second break and move on to the next circuit. The breaks are short so GET READY to GET SWEATY 💦.
❤︎ Level: Beginner-Intermediate
❤︎ Duration: 12 Mins
❤︎ Rounds: 24
WORKOUT
CIRCUIT 1
◼︎20 SEC – BASIC BOUNCE | REST 10 SEC
◼︎20 SEC – PUSH-UPS | REST 10 SEC
CIRCUIT 2
◼︎20 SEC – BOXER STEP | REST 10 SEC
◼︎20 SEC – SQUATS | REST 10 SEC
CIRCUIT 3
◼︎20 SEC – BASIC BOUNCE | REST 10 SEC
◼︎20 SEC – BICYCLE ABS | REST 10 SEC
◼︎4 ROUNDS EACH CIRCUIT | 60 SECONDS REST BETWEEN CIRCUITS
EQUIPMENT
◼︎Jump Rope
Let’s go workout! ❤ Winter
DESCRIPTION
SEXY AB WORKOUT | 12 MINUTE – NO EQUIPMENT Hi guys, Today it’s a Sexy Ab Workout for you to try. Strong is the new sexy and nothing says strong like a well-defined set of abs. This 12 Minute – No Equipment workout is one of my favorites and it’s great way of lighting up those ab muscles. We are going to do 40 seconds of work with 20 seconds break between exercises. Remember to try and keep those abs engaged throughout the workout. I also find that contracting hard with each repetition is a great way to really bring out the definition. Let’s go set those abs on fire 🔥
❤︎ Level: Beginner
❤︎ Duration: 12 Minute
WORKOUT
◾️CRUNCHES 40 SEC | 20 SEC REST
◾️TWISTING CRUNCH R 40 SEC | 20 SEC REST
◾️TWISTING CRUNCH L 40 SEC | 20 SEC REST
◾️HEEL TOUCHES 40 SEC | 20 SEC REST
◾️HOLLOW HOLD 40 SEC | 20 SEC REST
◾️RUSSIAN TWIST 40 SEC | 20 SEC REST
◾️MOUNTAIN CLIMBERS 40 SEC | 20 SEC REST
◾️BICYCLE CRUNCHES 40 SEC | 20 SEC REST
◾️HIGH FLUTTER KICKS 40 SEC | 20 SEC REST
◾️TUCK UPS 40 SEC | 20 SEC REST
◾️TOE TOUCHES 40 SEC | 20 SEC REST
EQUIPMENT
◼︎ Yoga Mat
Let’s go workout! ❤ Winter
DESCRIPTION
15 Minute At Home Jump Rope HIIT Workout you can do anywhere and follow-along easily. Get your rope and set of dumbbells ready to 💦
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 15 – 30 Mins
❤︎ Rounds: 3-5 Rounds
EXERCISES
◼︎ CURL + PRESS | 30 SEC
◼︎ RUNNING CROSS | 30 SEC
◼︎ LATERAL RAISES | 20 SEC
◼︎ BASIC BOUNCE | 30 SEC
◼︎ PUSH-UP ROTATION | 45 SEC
◼︎ RUNNING CROSS | 30 SEC
◼︎ REST 60 SEC
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do
EQUIPMENT
◼︎ Jump Rope + Dumbbells (Light)
Let’s go workout! ❤ Winter
DESCRIPTION
Hey guys are you ready to light up 🔥 your CORE? My no-equipment plank core workout takes you through a 9 different exercises working both anterior and posterior. Try to main tension throughout your entire body, no sagging backs, and keep your core engaged during the work periods. If you need to take a longer rest during each exercise you can customize this workout to suit your own needs. There is also a 60-second break again you can adjust this, it’s only a guide. Are you ready to light it up? Great let’s get it….
WORKOUT
❤︎ Level: Beginner-Advanced
❤︎ Duration: 12 Mins
❤︎ Rounds: 2
EXERCISES
◼︎ 40 SEC – MOUNTAIN CLIMBERS | REST 20 SEC
◼︎ 40 SEC – PLANK TO DOLPHIN | REST 20 SEC
◼︎ 40 SEC – REAR PLANK | REST 20 SEC
◼︎ 40 SEC – SHOULDER TAPS | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK REACH R | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK REACH L | REST 20 SEC
◼︎ 60 SEC – REST
◼︎ 40 SEC – PLANK TWISTS | REST 20 SEC
◼︎ 40 SEC – PLANK SPIDERMANS | REST 20 SEC
◼︎ 40 SEC – STONE RUNNERS | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK R | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK L | REST 20 SEC
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
DESCRIPTION
Hey guys for this workout you are going to need a set of dumbbells. I am using 3 kg and would suggest that you use a weight that is going to challenge you aerobically without compromising form.
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 12 Mins
❤︎ Rounds: 3
EXERCISES
◼︎ 20 SEC – DUMBBELL SQUATS
◼︎ 20 SEC – SHOULDER PRESS
◼︎ 20 SEC – FWD LUNGE + LATERAL RAISE
◼︎ 20 SEC – BENT-OVER ROWS
◼︎ 20 SEC – SIDE LUNGE + PUSH
◼︎20 SEC – BICEP CURLS + PUSH
◼︎20 SEC – POST LUNGE + UPRIGHT ROW
◼︎ 20 SEC – RUSSIAN TWISTS
◼︎ REST 10 SECS BETWEEN EXERCISES
EQUIPMENT
◼︎ Dumbbells
Let’s go workout! ❤ Winter
DESCRIPTION
Hey ✌️ guys here is my ULTIMATE No Equipment Leg Workout. Anybody that knows us knows that this is one of our favourite leg destroyers. This one will light up your legs like nothing you have ever felt before. It may look simple on paper, made up of only bodyweight exercises. The combination of high reps and explosive movements and high reps illicit incredible adaptive responses in your legs. Prepare yourself because you may be walking like a baby giraffe for the next couple of days.
WORKOUT
❤︎ Level: All Levels
❤︎ Duration: 10 Mins
❤︎ Rounds: 3 – 5
EXERCISES
◼︎ SQUATS | 24 REPS
◼︎ ALTERNATING LUNGES | 24 REPS
◼︎ SQUAT JUMPS | 24 REPS
◼︎ SPLIT JUMPS | 24 REPS
◼︎ REST 5 MINUTES BETWEEN ROUNDS
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
DESCRIPTION
15 Minute At Home Jump Rope HIIT Workout you can do anywhere and follow-along easily. Get your rope and set of dumbbells ready to 💦
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 15 – 30 Mins
❤︎ Rounds: 3-5 Rounds
EXERCISES
◼︎ CURL + PRESS | 30 SEC
◼︎ RUNNING CROSS | 30 SEC
◼︎ LATERAL RAISES | 20 SEC
◼︎ BASIC BOUNCE | 30 SEC
◼︎ PUSH-UP ROTATION | 45 SEC
◼︎ RUNNING CROSS | 30 SEC
◼︎ REST 60 SEC
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do
EQUIPMENT
◼︎ Jump Rope + Dumbbells (Light)
Let’s go workout! ❤ Winter
DESCRIPTION
Hey guys are you ready to light up 🔥 your CORE? My no-equipment plank core workout takes you through a 9 different exercises working both anterior and posterior. Try to main tension throughout your entire body, no sagging backs, and keep your core engaged during the work periods. If you need to take a longer rest during each exercise you can customize this workout to suit your own needs. There is also a 60-second break again you can adjust this, it’s only a guide. Are you ready to light it up? Great let’s get it….
WORKOUT
❤︎ Level: Beginner-Advanced
❤︎ Duration: 12 Mins
❤︎ Rounds: 2
EXERCISES
◼︎ 40 SEC – MOUNTAIN CLIMBERS | REST 20 SEC
◼︎ 40 SEC – PLANK TO DOLPHIN | REST 20 SEC
◼︎ 40 SEC – REAR PLANK | REST 20 SEC
◼︎ 40 SEC – SHOULDER TAPS | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK REACH R | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK REACH L | REST 20 SEC
◼︎ 60 SEC – REST
◼︎ 40 SEC – PLANK TWISTS | REST 20 SEC
◼︎ 40 SEC – PLANK SPIDERMANS | REST 20 SEC
◼︎ 40 SEC – STONE RUNNERS | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK R | REST 20 SEC
◼︎ 40 SEC – SIDE PLANK L | REST 20 SEC
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
DESCRIPTION
Hey guys for this workout you are going to need a set of dumbbells. I am using 3 kg and would suggest that you use a weight that is going to challenge you aerobically without compromising form.
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 12 Mins
❤︎ Rounds: 3
EXERCISES
◼︎ 20 SEC – DUMBBELL SQUATS
◼︎ 20 SEC – SHOULDER PRESS
◼︎ 20 SEC – FWD LUNGE + LATERAL RAISE
◼︎ 20 SEC – BENT-OVER ROWS
◼︎ 20 SEC – SIDE LUNGE + PUSH
◼︎20 SEC – BICEP CURLS + PUSH
◼︎20 SEC – POST LUNGE + UPRIGHT ROW
◼︎ 20 SEC – RUSSIAN TWISTS
◼︎ REST 10 SECS BETWEEN EXERCISES
EQUIPMENT
◼︎ Dumbbells
Let’s go workout! ❤ Winter
DESCRIPTION
Hey ✌️ guys here is my ULTIMATE No Equipment Leg Workout. Anybody that knows us knows that this is one of our favourite leg destroyers. This one will light up your legs like nothing you have ever felt before. It may look simple on paper, made up of only bodyweight exercises. The combination of high reps and explosive movements and high reps illicit incredible adaptive responses in your legs. Prepare yourself because you may be walking like a baby giraffe for the next couple of days.
WORKOUT
❤︎ Level: All Levels
❤︎ Duration: 10 Mins
❤︎ Rounds: 3 – 5
EXERCISES
◼︎ SQUATS | 24 REPS
◼︎ ALTERNATING LUNGES | 24 REPS
◼︎ SQUAT JUMPS | 24 REPS
◼︎ SPLIT JUMPS | 24 REPS
◼︎ REST 5 MINUTES BETWEEN ROUNDS
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
20 MINUTES
DESCRIPTION
Hi Team, Today we have a 25 Minute Full Body Resistance Band Jump Rope HIIT Workout. One of my favorite ways to train is to combine Jump Rope with some type of resistance training. In today’s workout, I will be using a resistance band follow along and find out that you don’t need a lot of equipment to get a great workout. This is one of my go-to’s when I am traveling it might be light in the luggage but this workout packs a heavy punch.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 25 Minutes
❤︎ Rounds: 5
EQUIPMENT
◼︎Jump Rope + Resistance Bands
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Guys, Today’s workout is a 20 MINUTE FULL BODY HIIT TABATA. This short full-body workout packs a big punch. We utilize the TABATA timer which means 20 seconds of work with a 10-second rest between exercises. You get a 60-second break between Rounds. Tabata training is perfect for HIIT workouts as the short rest times don’t allow for full recovery between sets so as the workout goes on your body goes more into oxygen debt. That means heavy breathing and more calories burned.
❤︎ Level: All Levels
❤︎ Duration: 20 Minutes
❤︎ Rounds: 4
EQUIPMENT
◼︎Dumbbells
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Today’s workout is a 20 MINUTE DUMBBELL TABATA. I love doing short intense workouts with minimum equipment. It does need to be complicated and fancy to get the job done. So grab your Dumbbells and let’s get to work. Our goal is zero cost to the consumer for fitness content for everyone. In keeping with that theme, advertisements have an important role to play in keeping content free while supporting the creators. You can always skip and go straight to your workout.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 20 Minutes
❤︎ Rounds: 4
EQUIPMENT
◼︎Dumbbells
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is a 20 MINUTE FULL BODY BEGINNER HIIT WORKOUT. I love these short no equipment workouts. You can do them anytime, anywhere and all you need to bring is a positive attitude and desire to get after it.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 20 Minutes
❤︎ Rounds: 3
EQUIPMENT
◼︎None
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is a 25 Minute Full Body HIIT Circuit | Home Workout. We will be doing 40 seconds of work followed by a 20 second rest. For this workout and the only equipment you will need is a set of dumbbells and a bench. There are 13 sets per round with a total of 2 rounds.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 25 Minutes
❤︎ Sets: 26
EQUIPMENT
◼︎ Dumbbells
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is a 25 Minute Ab Workout with no equipment. This one is a burner there are 12 different exercises per round with a total of 2 Rounds. By the end of the second round your abs will screaming. The abdominal muscles love endurance work. If you are new to this type of training start with just 1 round. If you want to see that 6 pack try doing this every day for a month.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 25 Minutes
❤︎ Sets: 24
EQUIPMENT
◼︎None
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Today we have a 20 MINUTE Full Body Jump Rope HIIT Workout. HIIT stands for high-intensity interval training. This type of workout combines short periods of high intensity, or bursts of exercise, with periods of lower-intensity workouts or rest. Often, these workouts result in a combination of aerobic exercises and resistance training. With HIIT training, your heart rate reaches 80% of its maximum capacity, or more, for a few minutes at a time. These periods of high intensity are broken up with rest or moderate exercises.
💥 3 Benefits of Jump Rope HIIT Workout
1. FAST WORKOUTS Due to the high intensity of HIIT workouts, they are generally shorter by nature. However, you can burn just as many calories as with a longer workout and they will also keep your metabolism firing long after your workout has finished. Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.”
2. IMPROVED BONE DENSITY Research has shown that jumping rope increases bone mineral density. Higher bone mineral density makes you less likely to break a bone or develop osteoporosis as you get older. … Improving bone density and balance throughout your life reduces the chances of trips and falls later on.
3. CAN BE DONE ALMOST ANYWHERE A jump rope can go anywhere with you. Take it to work, gym, the park, or playground. Do it in your living room at home, warm up before your strength training or cool down after a bike ride. It’s the ultimate take-anywhere piece of cardio equipment.
Now that you know some of the benefits of jumping rope. It’s time to start jumping. Let’s GO! Winter 💦💪
❤︎ Level: Beginner – Advanced
❤︎ Duration: 20 Mins
❤︎ Sets: 32
EQUIPMENT
◼︎ Dumbbells + Jump rope
Let’s GO! Winter 💦💪
DESCRIPTION
Hi Guys, We love listening to our fans. And the requests have been coming for me to do a Kettlebell workout. So this week we have a 20 Minute Kettlebell Hiit Tabata WorkoutThe unique shape of the Kettlebell allows for greater endurance and smooth transition in the core lifts like swings, cleans, press, snatch, and squats. There is something about them that just feels different from holding a dumbbell. And for exercises like swings, they are the ultimate training tool. So grab yourself some Kettlebells and are you ready to get started? Let’s GO! Winter 💦 💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 20 Mins
❤︎ Sets: 32
EXERCISES
ROUND 1 ◼︎ 20 SEC – KETTLEBELL SWINGS| REST 10 SEC | 20 SEC – THRUSTERS SETS |
ROUND 2 ◼︎ 20 SEC – SQUAT + KNEE LIFT | REST 10 | 20 SEC – BICEP CURL
ROUND 3 ◼︎ 20 SEC – GORILLA ROWS | REST 10 | 20 SEC – REVERSE LUNGE
ROUND 4 ◼︎ 20 SEC – HALOS | REST 10 | 20 SEC – ALTERNATE SHOULDER PRESS
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎ Kettlebells 👉 https://www.crossrope.com/phoenixnation 💥 GET 10% OFF Use Code: PHOENIX10
Let’s go workout! ❤ Winter
DESCRIPTION
Hi Team, Here is another fantastic Full Body HIIT Tabata Workout for you. This one is 20 Minutes and focuses on Big Compound Exercises. Using compound exercises can significantly boost the benefits of a workout. Compound exercises burn more calories. The body expends 5 calories of energy to consume 1 liter of oxygen. Exercises that involve more muscle tissue require more oxygen, which helps the body increase its net energy expenditure. Compound exercises improve intermuscular coordination. Compound exercises that involve multiple joints and move the body through all three planes of motion can improve how muscles work together to produce and control force. Compound exercises elevate the heart rate and provide a cardiovascular training benefit. Compound exercises involve large amounts of muscle tissue, this challenges the heart to pump blood to multiple areas of the body to keep the muscles fueled and active placing an increased cardio demand.
☕️ If you enjoyed this video, feel free to buy me a coffee to show your support: https://ko-fi.com/winterphoenix
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
EXERCISES
◼︎ 20 SEC – DUMBBELL SQUATS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SNATCH | REST 10 SEC
◼︎ 20 SEC – DUMBBELL PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL BENT ROW | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SQUATS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SNATCH | REST 10 SEC
◼︎ 20 SEC – DUMBBELL PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL BENT ROW | REST 10 SEC
◼︎ 60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎Dumbbells
▶ My Amazon Store https://www.amazon.com/shop/phoenixnation
Let’s go workout! ❤ Winter
DESCRIPTION
Hi Team, Here is our first awesome 20 Minute Full Body BEACH Tabata Workout for you to try. The only piece of equipment you need is a set of Resistance Bands or substitute with a set of light dumbbells. I filmed this workout on my recent holiday. I wanted to show people that you don’t need access to a lot of equipment to stay in shape. A set of bands and 20 minutes is enough to get in a challenging workout. Tabata-style workouts are a great way of increasing the intensity of your workout when you only have a short amount of time. Give this one a try and let me know how you go in the comments below.
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
SUPERSET 1
◼︎ 20 SEC – BAND SHOULDER PRESS | REST 10 SEC
◼︎ 20 SEC – BODYWEIGHT SQUATS | REST 10 SEC
SUPERSET 2
◼︎ 20 SEC – BAND PULL APART | REST 10 SEC
◼︎ 20 SEC – ALTERNATING LUNGES | REST 10 SEC
SUPERSET 3
◼︎ 20 SEC – BAND LATERAL RAISE | REST 10 SEC
◼︎ 20 SEC – ALTERNATING ANTERIOR REACHES | REST 10 SEC
SUPERSET 4
◼︎ 20 SEC – BAND BICEP CURLS | REST 10 SEC
◼︎ 20 SEC – ALTERNATING REVERSE LUNGES | REST 10 SEC
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎Resistance Band or Light Dumbbells
Let’s go workout! ❤ Winter
DESCRIPTION
Here is an awesome 20 Minute Full Body Tabata Workout for you to try. The only piece of equipment you need is a set of Dumbbells. Tabata-style workouts are a great way of increasing the intensity of your workout when you only have a short amount of time. Give this one a try and let me know how you go in the comments below.
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
EXERCISES
SUPERSET 1
◼︎ 20 SEC – ALTERNATING LUNGE | REST 10 SEC
◼︎ 20 SEC – ALTERNATING PLANK ROWS | REST 10 SEC
SUPERSET 2
◼︎ 20 SEC – SINGLE LEG DEADLIFT | REST 10 SEC
◼︎ 20 SEC – PUSH-UPS | REST 10 SEC
SUPERSET 3
◼︎ 20 SEC – COSSACK SQUAT | REST 10 SEC
◼︎ 20 SEC – ONE ARM SNATCH | REST 10 SEC
SUPERSET 4
◼︎ 20 SEC – SQUATS | REST 10 SEC
◼︎ 20 SEC – RUSSIAN TWIST | REST 10 SEC
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎Dumbbells
Let’s go workout! ❤ Winter
DESCRIPTION
20 MINUTE FULL-BODY TABATA JUMP ROPE WORKOUT. Hey, guys this week we have a simple 20-minute full-body Tabata workout that includes some jump rope. Full body Tabata workouts are designed to be simple short and effective. This one targets the full body and can be done from home. There are 4 circuits and each circuit contains 2 exercises. You will do each exercise 4 times then have a 60-second break and move on to the next circuit. This one has a Mortal Kombat theme. So try for a Flawless Victory. For those of you wondering why I dress up sometimes. Because working out should be fun!
“ROUND 1 FIGHT” 💦.
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
EXERCISES
CIRCUIT 1
◼︎30 SEC – BASIC BOUNCE | REST 10 SEC
◼︎30 SEC – BODYWEIGHT SQUATS | REST 10 SEC
CIRCUIT 2
◼︎30 SEC – STRADDLE CROSS | REST 10 SEC
◼︎30 SEC – PUSH-UP ROTATION | REST 10 SEC
CIRCUIT 3
◼︎30 SEC – BOXER STEP | REST 10 SEC
◼︎30 SEC – ALTERNATING REVERSE LUNGE | REST 10 SEC
CIRCUIT 4
◼︎30 SEC – FORWARD STRADDLE | REST 10 SEC
◼︎30 SEC – MOUNTAIN CLIMBERS | REST 10 SEC
4 ROUNDS EACH CIRCUIT | 60 SECONDS REST BETWEEN CIRCUITS
EQUIPMENT
◼︎Jump Rope
Let’s go workout! ❤ Winter
DESCRIPTION
FAST AT HOME 20 MINUTE TABATA HIIT WORKOUT – FOR FAT LOSS. Hey guys this week in celebration of the upcoming Easter holiday. I have filmed a fast at home 20 Minute Tabata HIIT Workout for you to try. I like to call this one my 🐰 “EASTER BUN-BATA” 🐰 Tabata HIIT workouts are proven performers when looking for Fat Loss. In this workout, I use a set of 5kg dumbbells making it perfect for an at-home HIIT workout. So grab yourself a set of dumbbells and let’s get those Easter Buns burning.
20 MINUTE TABATA HIIT WORKOUT – EASTER BUN-BATA WORKOUT
❤︎ Level: Beginner-Intermediate
❤︎ Duration: 20 Minute
❤︎ Rounds: 32
EXERCISES
◼︎ SQUATS 20 SEC | REST 10 SEC
◼︎ DEADLIFTS 20 SEC | REST 10 SEC
◼︎ ALTERNATING LUNGE 20 SEC | REST 10 SEC
◼︎ SUMO SQUAT 20 SEC | REST 10 SEC
◼︎ Each exercise is done for 8 Rounds you alternate between 20 seconds of work and 10 seconds of rest. There is a 60-second break between exercises. If you have never done a Tabata HIIT workout previously you can decrease the work-time to 10-15 seconds to start. You could also have more rest between exercises. It is always better to build up slowly than to do too much too soon.
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
DESCRIPTION
Hey guys looking for a TONED LEGS & ROUND BOOTY 🍑 At Home Workout that you can do with NO EQUIPMENT? This 20 Minute lower body burner will get your body moving in all planes of motion. So grab a mat and let’s get those legs and booty on fire!
WORKOUT
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 24 Mins
❤︎ Rounds: 1
EXERCISES
◼︎ 40 SEC – SINGLE LEG EXTENSION R | REST 20 SEC
◼︎ 40 SEC – SINGLE LEG EXTENSION L | REST 20 SEC
◼︎ 40 SEC – SIDE LIFTS R | REST 20 SEC
◼︎ 40 SEC – SIDE LIFTS L | REST 20 SEC
◼︎ 40 SEC – CROSS OVERS R | REST 20 SEC
◼︎ 40 SEC – CROSS OVERS L | REST 20 SEC
◼︎ 40 SEC – LATERAL LEG RAISE R | REST 20 SEC
◼︎ 40 SEC – LATERAL LEG RAISE L | REST 20 SEC
◼︎ 40 SEC – SIDE LEG EXTENSION R | REST 20 SEC
◼︎ 40 SEC – SIDE LEG EXTENSION L | REST 20 SEC
◼︎ 40 SEC – INSIDE LEG LIFT R | REST 20 SEC
◼︎ 40 SEC – INSIDE LEG LIFT L | REST 20 SEC
◼︎ 40 SEC – SINGLE LEG GLUTE BRIDGE R | REST 20 SEC
◼︎ 40 SEC – SINGLE LEG GLUTE BRIDGE L | REST 20 SEC
◼︎ 40 SEC – COSSACK SQUAT R | REST 20 SEC
◼︎ 40 SEC – COSSACK SQUAT L | REST 20 SEC
◼︎ 40 SEC – SUMO SQUAT | REST 20 SEC
◼︎ 40 SEC – ANTERIOR REACH R | REST 20 SEC
◼︎ 40 SEC – ANTERIOR REACH L | REST 20 SEC
◼︎ 40 SEC – LUNGE FWD + BWD R | REST 20 SEC
◼︎ 40 SEC – LUNGE FWD + BWD L | REST 20 SEC
◼︎ 40 SEC – CALF RAISE | REST 20 SEC
◼︎ 40 SEC – CALF RAISE TOES OUT | REST 20 SEC
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
DESCRIPTION
Hey, everyone. I often get asked, “Do you lift weights?” The answer is yes ABSOLUTELY!
My physique is built by using various training modalities over many years. This year my goal is to share with you guys how I train as it is much more than Jump Rope. Jump Rope is the smallest part of my training. Now, this is not meant, to discourage those who only want to use jump rope training however, I do suggest that you try some of the NEW workouts and programs that I have coming so that you can build a strong and mobile physique that enables you to train for many years to come.
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 3 – 5
EXERCISES
◼︎ 8 REPS x DB CLEAN & PRESS
◼︎ 5 REPS x DB BENCH PRESS
◼︎ 10 REPS x EACH SIDE DB BICEP CURL
◼︎12 REPS x BENCH TRICEP DIP
TRAINING TIPS
◼︎The first round is your warm-up so use the light DB SET. The second round uses a heavy set for clean & press and bench press.
◼︎This is your workout so you can play around with the weights that you use along with the rest periods and rounds.
EQUIPMENT
◼︎ Equipment: Dumbbells Light & Heavy Set, Bench or Chair
Let’s go workout! ❤ Winter
DESCRIPTION
Hey everyone! Now I have to be honest I thought about not uploading this workout for a few reasons.
1️⃣ I tested this workout the other day and got through it well hence why I called it Beginner.
2️⃣ I made the mistake of training my upper body the night before so I struggled to do the Knee Push-Ups and Mountain Climbers. Eight rounds with only 10-sec rest were brutal! This wasn’t my strongest performance so felt a little bummed.
3️⃣ Normally my dogs are in a room when we film but for some reason, they were out roaming. So apologies for having to look at my Shiba’s 🐕 butt!
4️⃣ Being a perfectionist can be paralyzing at times so in 2021 it’s about getting content out to you guys even if I fail, make a mistake or think I could have done better. Because life isn’t perfect and neither is your training journey.
🤗 So join me in having a go at this workout as it was a sweaty full-body workout! TAG @phoenix__nation
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 8 Of Each Exercise
EXERCISES
◼︎ 20 SEC – RUNNING | REST 10 SEC
◼︎ 20 SEC – KNEE PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – SQUATS | REST 10 SEC
◼︎ 20 SEC – MOUNTAIN CLIMBERS | REST 10 SEC
◼︎ 60 SEC – REST at the end of each round
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
DESCRIPTION
It’s time to get those hands up ready for some Boxing 🥊 Action in this Full Body HIIT Workout where we are going to get your entire body moving. We are going to be jumping, toning your legs, and getting that core working hard. I am using a light pair of dumbbells so pick use a weight that you can execute the exercise for the entire duration with great form. Long-term consistency trumps short-term intensity.
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 3
EXERCISES
◼︎ 30 SEC – BOXER STEP + STRAIGHT PUNCHES + UPPERCUTS
◼︎ 30 SEC – REST
◼︎ 30 SEC – BOXER STEP + SUMO SQUARS + SPLIT JUMPS
◼︎ 30 SEC – REST
◼︎ 30 SEC – BOXER STEP + PLANK KNEE INS + BOXER STEP + RUSSIAN TWISTS
◼︎ 60 SEC – REST BETWEEN ROUNDS
EQUIPMENT
◼︎ Jump Rope + Dumbbells (Light)
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.
Let’s go workout! ❤ Winter
DESCRIPTION
✨ NEW 20 Min NO EQUIPMENT HIIT Workout ✨ Today’s workout is focused on the lower body which loves volume. We are going to do 20 sec of work with 15 sec of rest. You are welcome to increase or decrease the rest periods to suit your own fitness level. Like always this is your workout so please modify any of the exercises as needed. 💖 TELL me do you want more NO EQUIPMENT workouts you can do at home? I want to hear from you guys so please leave a comment below
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 5
EXERCISES
◼︎ 20 SEC BODYWEIGHT SQUAT + 15 sec rest
◼︎ 20 SEC ALTERNATING FORWARD LUNGE + 15 sec rest
◼︎ 20 SEC COSSACK SQUAT + 15 sec rest
◼︎20 SEC DUCK WALKS + 15 sec rest
◼︎ 20 SEC SUMO SQUAT + 15 sec rest
◼︎ 20 SEC DOUBLE BOUNCE & SQUAT + 60 sec rest
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
DESCRIPTION
Hey 👋 everyone here is a NEW 20 Minute Glute & Core HIIT Workout with some jump rope included to keep the heart rate pumping while we tone and shape your lower body.
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 2
CIRCUIT 1
◼︎ BOXER STEP | 30 SEC
◼︎ STABILITY BALL CRUNCHES | 30 SEC
◼︎ STABILITY BALL TUCK-INS | 30 SEC
◼︎ REST 30 SEC
CIRCUIT 2
◼︎ SIDE STRADDLE | 30 SEC
◼︎ GLUTE BRIDGE | 30 SEC
◼︎ HIP THRUSTERS | 30 SEC
◼︎ REST 30 SEC
CIRCUIT 3
◼︎ STRADDLE CROSS | 30 SEC
◼︎ STABILITY BALL LEG CURLS | 30 SEC
◼︎ STABILITY BALL TUCK-INS | 30 SEC
◼︎ REST 60 SEC
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do
EQUIPMENT
◼︎ Jump Rope, Swiss Ball, Yoga Mat
Let’s go workout! ❤ Winter
DESCRIPTION
Hey 👋 guys here is a brand NEW 20 Minute Jump Rope HIIT Workout you can do anywhere and follow along easily. My Jump Rope Bundle is packed with 55+ Skill Tutorials, Jump Rope and HIIT Workouts to get you fit, strong while working out at home. In this 20 Minute Workout there are two circuits with a 30 sec rest in between and 60 rest at the end of the round. Depending on your fitness level you can increase or decrease the rest periods long with how many rounds. I have given you 3 rounds.
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 3
CIRCUIT 1
◼︎ Boxer Step + Dumbbell Squat + Seated Pike Press + Basic Bounce + Alternating Lunge + Push-Ups
CIRCUIT 2
◼︎ Boxer Step + Bent Lateral Raise + Bent Rows + Boxer Step + Concentration Curls + Tricep Kickbacks
EQUIPMENT
◼︎ Jump Rope + Dumbbells
Let’s go workout! ❤ Winter
DESCRIPTION
Hi Team, Today we have a 25 Minute Full Body Resistance Band Jump Rope HIIT Workout. One of my favorite ways to train is to combine Jump Rope with some type of resistance training. In today’s workout, I will be using a resistance band follow along and find out that you don’t need a lot of equipment to get a great workout. This is one of my go-to’s when I am traveling it might be light in the luggage but this workout packs a heavy punch.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 25 Minutes
❤︎ Rounds: 5
EQUIPMENT
◼︎Jump Rope + Resistance Bands
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Guys, Today’s workout is a 20 MINUTE FULL BODY HIIT TABATA. This short full-body workout packs a big punch. We utilize the TABATA timer which means 20 seconds of work with a 10-second rest between exercises. You get a 60-second break between Rounds. Tabata training is perfect for HIIT workouts as the short rest times don’t allow for full recovery between sets so as the workout goes on your body goes more into oxygen debt. That means heavy breathing and more calories burned.
❤︎ Level: All Levels
❤︎ Duration: 20 Minutes
❤︎ Rounds: 4
EQUIPMENT
◼︎Dumbbells
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Today’s workout is a 20 MINUTE DUMBBELL TABATA. I love doing short intense workouts with minimum equipment. It does need to be complicated and fancy to get the job done. So grab your Dumbbells and let’s get to work. Our goal is zero cost to the consumer for fitness content for everyone. In keeping with that theme, advertisements have an important role to play in keeping content free while supporting the creators. You can always skip and go straight to your workout.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 20 Minutes
❤︎ Rounds: 4
EQUIPMENT
◼︎Dumbbells
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is a 20 MINUTE FULL BODY BEGINNER HIIT WORKOUT. I love these short no equipment workouts. You can do them anytime, anywhere and all you need to bring is a positive attitude and desire to get after it.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 20 Minutes
❤︎ Rounds: 3
EQUIPMENT
◼︎None
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is a 25 Minute Full Body HIIT Circuit | Home Workout. We will be doing 40 seconds of work followed by a 20 second rest. For this workout and the only equipment you will need is a set of dumbbells and a bench. There are 13 sets per round with a total of 2 rounds.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 25 Minutes
❤︎ Sets: 26
EQUIPMENT
◼︎ Dumbbells
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hey Team, Today’s workout is a 25 Minute Ab Workout with no equipment. This one is a burner there are 12 different exercises per round with a total of 2 Rounds. By the end of the second round your abs will screaming. The abdominal muscles love endurance work. If you are new to this type of training start with just 1 round. If you want to see that 6 pack try doing this every day for a month.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 25 Minutes
❤︎ Sets: 24
EQUIPMENT
◼︎None
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Today we have a 20 MINUTE Full Body Jump Rope HIIT Workout. HIIT stands for high-intensity interval training. This type of workout combines short periods of high intensity, or bursts of exercise, with periods of lower-intensity workouts or rest. Often, these workouts result in a combination of aerobic exercises and resistance training. With HIIT training, your heart rate reaches 80% of its maximum capacity, or more, for a few minutes at a time. These periods of high intensity are broken up with rest or moderate exercises.
💥 3 Benefits of Jump Rope HIIT Workout
1. FAST WORKOUTS Due to the high intensity of HIIT workouts, they are generally shorter by nature. However, you can burn just as many calories as with a longer workout and they will also keep your metabolism firing long after your workout has finished. Ten minutes of jumping rope can roughly be considered the equivalent of running an eight-minute mile.”
2. IMPROVED BONE DENSITY Research has shown that jumping rope increases bone mineral density. Higher bone mineral density makes you less likely to break a bone or develop osteoporosis as you get older. … Improving bone density and balance throughout your life reduces the chances of trips and falls later on.
3. CAN BE DONE ALMOST ANYWHERE A jump rope can go anywhere with you. Take it to work, gym, the park, or playground. Do it in your living room at home, warm up before your strength training or cool down after a bike ride. It’s the ultimate take-anywhere piece of cardio equipment.
Now that you know some of the benefits of jumping rope. It’s time to start jumping. Let’s GO! Winter 💦💪
❤︎ Level: Beginner – Advanced
❤︎ Duration: 20 Mins
❤︎ Sets: 32
EQUIPMENT
◼︎ Dumbbells + Jump rope
Let’s GO! Winter 💦💪
DESCRIPTION
Hi Guys, We love listening to our fans. And the requests have been coming for me to do a Kettlebell workout. So this week we have a 20 Minute Kettlebell Hiit Tabata WorkoutThe unique shape of the Kettlebell allows for greater endurance and smooth transition in the core lifts like swings, cleans, press, snatch, and squats. There is something about them that just feels different from holding a dumbbell. And for exercises like swings, they are the ultimate training tool. So grab yourself some Kettlebells and are you ready to get started? Let’s GO! Winter 💦 💪
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 20 Mins
❤︎ Sets: 32
EXERCISES
ROUND 1 ◼︎ 20 SEC – KETTLEBELL SWINGS| REST 10 SEC | 20 SEC – THRUSTERS SETS |
ROUND 2 ◼︎ 20 SEC – SQUAT + KNEE LIFT | REST 10 | 20 SEC – BICEP CURL
ROUND 3 ◼︎ 20 SEC – GORILLA ROWS | REST 10 | 20 SEC – REVERSE LUNGE
ROUND 4 ◼︎ 20 SEC – HALOS | REST 10 | 20 SEC – ALTERNATE SHOULDER PRESS
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎ Kettlebells 👉 https://www.crossrope.com/phoenixnation 💥 GET 10% OFF Use Code: PHOENIX10
Let’s go workout! ❤ Winter
DESCRIPTION
Hi Team, Here is another fantastic Full Body HIIT Tabata Workout for you. This one is 20 Minutes and focuses on Big Compound Exercises. Using compound exercises can significantly boost the benefits of a workout. Compound exercises burn more calories. The body expends 5 calories of energy to consume 1 liter of oxygen. Exercises that involve more muscle tissue require more oxygen, which helps the body increase its net energy expenditure. Compound exercises improve intermuscular coordination. Compound exercises that involve multiple joints and move the body through all three planes of motion can improve how muscles work together to produce and control force. Compound exercises elevate the heart rate and provide a cardiovascular training benefit. Compound exercises involve large amounts of muscle tissue, this challenges the heart to pump blood to multiple areas of the body to keep the muscles fueled and active placing an increased cardio demand.
☕️ If you enjoyed this video, feel free to buy me a coffee to show your support: https://ko-fi.com/winterphoenix
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
EXERCISES
◼︎ 20 SEC – DUMBBELL SQUATS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SNATCH | REST 10 SEC
◼︎ 20 SEC – DUMBBELL PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL BENT ROW | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SQUATS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL SNATCH | REST 10 SEC
◼︎ 20 SEC – DUMBBELL PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – DUMBBELL BENT ROW | REST 10 SEC
◼︎ 60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎Dumbbells
▶ My Amazon Store https://www.amazon.com/shop/phoenixnation
Let’s go workout! ❤ Winter
DESCRIPTION
Hi Team, Here is our first awesome 20 Minute Full Body BEACH Tabata Workout for you to try. The only piece of equipment you need is a set of Resistance Bands or substitute with a set of light dumbbells. I filmed this workout on my recent holiday. I wanted to show people that you don’t need access to a lot of equipment to stay in shape. A set of bands and 20 minutes is enough to get in a challenging workout. Tabata-style workouts are a great way of increasing the intensity of your workout when you only have a short amount of time. Give this one a try and let me know how you go in the comments below.
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
SUPERSET 1
◼︎ 20 SEC – BAND SHOULDER PRESS | REST 10 SEC
◼︎ 20 SEC – BODYWEIGHT SQUATS | REST 10 SEC
SUPERSET 2
◼︎ 20 SEC – BAND PULL APART | REST 10 SEC
◼︎ 20 SEC – ALTERNATING LUNGES | REST 10 SEC
SUPERSET 3
◼︎ 20 SEC – BAND LATERAL RAISE | REST 10 SEC
◼︎ 20 SEC – ALTERNATING ANTERIOR REACHES | REST 10 SEC
SUPERSET 4
◼︎ 20 SEC – BAND BICEP CURLS | REST 10 SEC
◼︎ 20 SEC – ALTERNATING REVERSE LUNGES | REST 10 SEC
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎Resistance Band or Light Dumbbells
Let’s go workout! ❤ Winter
DESCRIPTION
Here is an awesome 20 Minute Full Body Tabata Workout for you to try. The only piece of equipment you need is a set of Dumbbells. Tabata-style workouts are a great way of increasing the intensity of your workout when you only have a short amount of time. Give this one a try and let me know how you go in the comments below.
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
EXERCISES
SUPERSET 1
◼︎ 20 SEC – ALTERNATING LUNGE | REST 10 SEC
◼︎ 20 SEC – ALTERNATING PLANK ROWS | REST 10 SEC
SUPERSET 2
◼︎ 20 SEC – SINGLE LEG DEADLIFT | REST 10 SEC
◼︎ 20 SEC – PUSH-UPS | REST 10 SEC
SUPERSET 3
◼︎ 20 SEC – COSSACK SQUAT | REST 10 SEC
◼︎ 20 SEC – ONE ARM SNATCH | REST 10 SEC
SUPERSET 4
◼︎ 20 SEC – SQUATS | REST 10 SEC
◼︎ 20 SEC – RUSSIAN TWIST | REST 10 SEC
60 SECONDS REST BETWEEN ROUNDS
EQUIPMENT
◼︎Dumbbells
Let’s go workout! ❤ Winter
DESCRIPTION
20 MINUTE FULL-BODY TABATA JUMP ROPE WORKOUT. Hey, guys this week we have a simple 20-minute full-body Tabata workout that includes some jump rope. Full body Tabata workouts are designed to be simple short and effective. This one targets the full body and can be done from home. There are 4 circuits and each circuit contains 2 exercises. You will do each exercise 4 times then have a 60-second break and move on to the next circuit. This one has a Mortal Kombat theme. So try for a Flawless Victory. For those of you wondering why I dress up sometimes. Because working out should be fun!
“ROUND 1 FIGHT” 💦.
❤︎ Level: Beginner | Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 32
EXERCISES
CIRCUIT 1
◼︎30 SEC – BASIC BOUNCE | REST 10 SEC
◼︎30 SEC – BODYWEIGHT SQUATS | REST 10 SEC
CIRCUIT 2
◼︎30 SEC – STRADDLE CROSS | REST 10 SEC
◼︎30 SEC – PUSH-UP ROTATION | REST 10 SEC
CIRCUIT 3
◼︎30 SEC – BOXER STEP | REST 10 SEC
◼︎30 SEC – ALTERNATING REVERSE LUNGE | REST 10 SEC
CIRCUIT 4
◼︎30 SEC – FORWARD STRADDLE | REST 10 SEC
◼︎30 SEC – MOUNTAIN CLIMBERS | REST 10 SEC
4 ROUNDS EACH CIRCUIT | 60 SECONDS REST BETWEEN CIRCUITS
EQUIPMENT
◼︎Jump Rope
Let’s go workout! ❤ Winter
DESCRIPTION
FAST AT HOME 20 MINUTE TABATA HIIT WORKOUT – FOR FAT LOSS. Hey guys this week in celebration of the upcoming Easter holiday. I have filmed a fast at home 20 Minute Tabata HIIT Workout for you to try. I like to call this one my 🐰 “EASTER BUN-BATA” 🐰 Tabata HIIT workouts are proven performers when looking for Fat Loss. In this workout, I use a set of 5kg dumbbells making it perfect for an at-home HIIT workout. So grab yourself a set of dumbbells and let’s get those Easter Buns burning.
20 MINUTE TABATA HIIT WORKOUT – EASTER BUN-BATA WORKOUT
❤︎ Level: Beginner-Intermediate
❤︎ Duration: 20 Minute
❤︎ Rounds: 32
EXERCISES
◼︎ SQUATS 20 SEC | REST 10 SEC
◼︎ DEADLIFTS 20 SEC | REST 10 SEC
◼︎ ALTERNATING LUNGE 20 SEC | REST 10 SEC
◼︎ SUMO SQUAT 20 SEC | REST 10 SEC
◼︎ Each exercise is done for 8 Rounds you alternate between 20 seconds of work and 10 seconds of rest. There is a 60-second break between exercises. If you have never done a Tabata HIIT workout previously you can decrease the work-time to 10-15 seconds to start. You could also have more rest between exercises. It is always better to build up slowly than to do too much too soon.
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
DESCRIPTION
Hey guys looking for a TONED LEGS & ROUND BOOTY 🍑 At Home Workout that you can do with NO EQUIPMENT? This 20 Minute lower body burner will get your body moving in all planes of motion. So grab a mat and let’s get those legs and booty on fire!
WORKOUT
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 24 Mins
❤︎ Rounds: 1
EXERCISES
◼︎ 40 SEC – SINGLE LEG EXTENSION R | REST 20 SEC
◼︎ 40 SEC – SINGLE LEG EXTENSION L | REST 20 SEC
◼︎ 40 SEC – SIDE LIFTS R | REST 20 SEC
◼︎ 40 SEC – SIDE LIFTS L | REST 20 SEC
◼︎ 40 SEC – CROSS OVERS R | REST 20 SEC
◼︎ 40 SEC – CROSS OVERS L | REST 20 SEC
◼︎ 40 SEC – LATERAL LEG RAISE R | REST 20 SEC
◼︎ 40 SEC – LATERAL LEG RAISE L | REST 20 SEC
◼︎ 40 SEC – SIDE LEG EXTENSION R | REST 20 SEC
◼︎ 40 SEC – SIDE LEG EXTENSION L | REST 20 SEC
◼︎ 40 SEC – INSIDE LEG LIFT R | REST 20 SEC
◼︎ 40 SEC – INSIDE LEG LIFT L | REST 20 SEC
◼︎ 40 SEC – SINGLE LEG GLUTE BRIDGE R | REST 20 SEC
◼︎ 40 SEC – SINGLE LEG GLUTE BRIDGE L | REST 20 SEC
◼︎ 40 SEC – COSSACK SQUAT R | REST 20 SEC
◼︎ 40 SEC – COSSACK SQUAT L | REST 20 SEC
◼︎ 40 SEC – SUMO SQUAT | REST 20 SEC
◼︎ 40 SEC – ANTERIOR REACH R | REST 20 SEC
◼︎ 40 SEC – ANTERIOR REACH L | REST 20 SEC
◼︎ 40 SEC – LUNGE FWD + BWD R | REST 20 SEC
◼︎ 40 SEC – LUNGE FWD + BWD L | REST 20 SEC
◼︎ 40 SEC – CALF RAISE | REST 20 SEC
◼︎ 40 SEC – CALF RAISE TOES OUT | REST 20 SEC
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
DESCRIPTION
Hey, everyone. I often get asked, “Do you lift weights?” The answer is yes ABSOLUTELY!
My physique is built by using various training modalities over many years. This year my goal is to share with you guys how I train as it is much more than Jump Rope. Jump Rope is the smallest part of my training. Now, this is not meant, to discourage those who only want to use jump rope training however, I do suggest that you try some of the NEW workouts and programs that I have coming so that you can build a strong and mobile physique that enables you to train for many years to come.
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 3 – 5
EXERCISES
◼︎ 8 REPS x DB CLEAN & PRESS
◼︎ 5 REPS x DB BENCH PRESS
◼︎ 10 REPS x EACH SIDE DB BICEP CURL
◼︎12 REPS x BENCH TRICEP DIP
TRAINING TIPS
◼︎The first round is your warm-up so use the light DB SET. The second round uses a heavy set for clean & press and bench press.
◼︎This is your workout so you can play around with the weights that you use along with the rest periods and rounds.
EQUIPMENT
◼︎ Equipment: Dumbbells Light & Heavy Set, Bench or Chair
Let’s go workout! ❤ Winter
DESCRIPTION
Hey everyone! Now I have to be honest I thought about not uploading this workout for a few reasons.
1️⃣ I tested this workout the other day and got through it well hence why I called it Beginner.
2️⃣ I made the mistake of training my upper body the night before so I struggled to do the Knee Push-Ups and Mountain Climbers. Eight rounds with only 10-sec rest were brutal! This wasn’t my strongest performance so felt a little bummed.
3️⃣ Normally my dogs are in a room when we film but for some reason, they were out roaming. So apologies for having to look at my Shiba’s 🐕 butt!
4️⃣ Being a perfectionist can be paralyzing at times so in 2021 it’s about getting content out to you guys even if I fail, make a mistake or think I could have done better. Because life isn’t perfect and neither is your training journey.
🤗 So join me in having a go at this workout as it was a sweaty full-body workout! TAG @phoenix__nation
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 8 Of Each Exercise
EXERCISES
◼︎ 20 SEC – RUNNING | REST 10 SEC
◼︎ 20 SEC – KNEE PUSH-UPS | REST 10 SEC
◼︎ 20 SEC – SQUATS | REST 10 SEC
◼︎ 20 SEC – MOUNTAIN CLIMBERS | REST 10 SEC
◼︎ 60 SEC – REST at the end of each round
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
DESCRIPTION
It’s time to get those hands up ready for some Boxing 🥊 Action in this Full Body HIIT Workout where we are going to get your entire body moving. We are going to be jumping, toning your legs, and getting that core working hard. I am using a light pair of dumbbells so pick use a weight that you can execute the exercise for the entire duration with great form. Long-term consistency trumps short-term intensity.
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 3
EXERCISES
◼︎ 30 SEC – BOXER STEP + STRAIGHT PUNCHES + UPPERCUTS
◼︎ 30 SEC – REST
◼︎ 30 SEC – BOXER STEP + SUMO SQUARS + SPLIT JUMPS
◼︎ 30 SEC – REST
◼︎ 30 SEC – BOXER STEP + PLANK KNEE INS + BOXER STEP + RUSSIAN TWISTS
◼︎ 60 SEC – REST BETWEEN ROUNDS
EQUIPMENT
◼︎ Jump Rope + Dumbbells (Light)
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do.
Let’s go workout! ❤ Winter
DESCRIPTION
✨ NEW 20 Min NO EQUIPMENT HIIT Workout ✨ Today’s workout is focused on the lower body which loves volume. We are going to do 20 sec of work with 15 sec of rest. You are welcome to increase or decrease the rest periods to suit your own fitness level. Like always this is your workout so please modify any of the exercises as needed. 💖 TELL me do you want more NO EQUIPMENT workouts you can do at home? I want to hear from you guys so please leave a comment below
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 5
EXERCISES
◼︎ 20 SEC BODYWEIGHT SQUAT + 15 sec rest
◼︎ 20 SEC ALTERNATING FORWARD LUNGE + 15 sec rest
◼︎ 20 SEC COSSACK SQUAT + 15 sec rest
◼︎20 SEC DUCK WALKS + 15 sec rest
◼︎ 20 SEC SUMO SQUAT + 15 sec rest
◼︎ 20 SEC DOUBLE BOUNCE & SQUAT + 60 sec rest
EQUIPMENT
◼︎ None
Let’s go workout! ❤ Winter
DESCRIPTION
Hey 👋 everyone here is a NEW 20 Minute Glute & Core HIIT Workout with some jump rope included to keep the heart rate pumping while we tone and shape your lower body.
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 20 Mins
❤︎ Rounds: 2
CIRCUIT 1
◼︎ BOXER STEP | 30 SEC
◼︎ STABILITY BALL CRUNCHES | 30 SEC
◼︎ STABILITY BALL TUCK-INS | 30 SEC
◼︎ REST 30 SEC
CIRCUIT 2
◼︎ SIDE STRADDLE | 30 SEC
◼︎ GLUTE BRIDGE | 30 SEC
◼︎ HIP THRUSTERS | 30 SEC
◼︎ REST 30 SEC
CIRCUIT 3
◼︎ STRADDLE CROSS | 30 SEC
◼︎ STABILITY BALL LEG CURLS | 30 SEC
◼︎ STABILITY BALL TUCK-INS | 30 SEC
◼︎ REST 60 SEC
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do
EQUIPMENT
◼︎ Jump Rope, Swiss Ball, Yoga Mat
Let’s go workout! ❤ Winter
DESCRIPTION
Hey 👋 guys here is a brand NEW 20 Minute Jump Rope HIIT Workout you can do anywhere and follow along easily. My Jump Rope Bundle is packed with 55+ Skill Tutorials, Jump Rope and HIIT Workouts to get you fit, strong while working out at home. In this 20 Minute Workout there are two circuits with a 30 sec rest in between and 60 rest at the end of the round. Depending on your fitness level you can increase or decrease the rest periods long with how many rounds. I have given you 3 rounds.
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 3
CIRCUIT 1
◼︎ Boxer Step + Dumbbell Squat + Seated Pike Press + Basic Bounce + Alternating Lunge + Push-Ups
CIRCUIT 2
◼︎ Boxer Step + Bent Lateral Raise + Bent Rows + Boxer Step + Concentration Curls + Tricep Kickbacks
EQUIPMENT
◼︎ Jump Rope + Dumbbells
Let’s go workout! ❤ Winter
30 MINUTES
DESCRIPTION
Hey Team, Some people have been asking for longer workouts. So Today’s workout is a 30 MINUTE FULL BODY HIIT. There are a total of 12 exercises. 2 exercises per round for 2 sets each with a total of 6 Rounds. That’s 24 total work sets. You will get a 60-second break in between rounds. Within the rounds, I try and pair exercises together that utilize as many muscle groups as possible creating large amounts of oxygen debt. So the first four rounds are upper and lower paired together. Round 5 as we fatigue is for arms and we finish the workout with some core. Let me know in the comments how you went.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 30 Minutes
❤︎ Sets: 24
EQUIPMENT
◼︎Dumbbells
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hi Team, It can sometimes be quite confusing to know which exercise protocol is the right one. Should I be training HIIT TABATA style? Do I need to lift heavy? Should I be doing more cardio to get shredded? With all the information out there we can at times suffer from a paralysis of analysis. So today I wanted to cut through all of the confusion and give a simple message. As long as you are moving your body in some way and doing something that you enjoy you are well and truly on your way to your fitness goals. And if I have learned one thing in my training life it is that there is no one perfect training program or style. In fact, for most of us variety will be a key ingredient that helps keep motivation high and feeds our body a well-balanced diet of movement. In today’s workout I am keeping things simple the only piece of equipment you will need is a resistance band. And if you don’t have one of those just use some dumbbells or kettlebells. As long as you are following along with the movement what you use to provide the resistance is less important. Let’s GO! Winter 💦💪
❤︎ Level: Beginner – Advanced
❤︎ Duration: 30 Mins
❤︎ Sets: 48
EQUIPMENT
◼︎ Resistance Band
Let’s GO! Winter 💦💪
DESCRIPTION
Hi Team, Today’s workout is a challenging one. It is a combination of Full Body Ring Training and Jump Rope. If you have never used rings before then my advice is to get online and grab yourself a pair. They are one of the most effective training tools you can use. Strength, Stability, Core Engagement the rings challenge you in ways that are difficult to replicate with other pieces of equipment. They are cheap and can be set up in all sorts of different places. It’s a quality investment in your training. We use the Jump Rope part of the workout as a way of increasing the heart rate and bringing more metabolic demands to the workout. For those of you that don’t have access to a set of rings, I will list some good substitute exercises that you can use during those sections of the workouts. Are you ready for an Olympic Style training test? Let me know how you go in the comments.
❤︎ Level: Beginner to Advanced
❤︎ Duration: 30 Mins
❤︎ Rounds: 7
❤︎ Equipment: Rings + Jump Rope
WORKOUT
SUPERSET 1
◼︎20 SEC – RING ROW | REST 10 SEC | 30 SEC – BOXER STEP
* Substitute – Dumbbell Bent Over Row
SUPERSET 2
◼︎20 SEC – RING PUSH-UP | REST 10 SEC | 30 SEC – SIDE STRADDLE
* Substitute – Dumbbell Bench Press | Regular Push-Up
SUPERSET 3
◼︎20 SEC – CROSS PULLS | REST 10 SEC | 30 SEC – CROSSES
* Substitute – Dumbbell Lateral Raise
SUPERSET 4
◼︎20 SEC – RING BICEP CURLS | REST 10 SEC | 30 SEC – BOXER STEP
* Substitute – Dumbbell Bicep Curl
SUPERSET 5
◼︎20 SEC – RING TRICEP EXTENSION | REST 10 SEC | 30 SEC – SIDE STRADDLE
* Substitute – Dumbbell Tricep Extension
SUPERSET 6
◼︎60 SEC – PISTOL ARABESQUE | REST 10 SEC | 30 SEC – CROSSES
* Substitute – Body Weight Squat Arabesque
SUPERSET 7
◼︎20 SEC – RING AB ROLLOUT | REST 10 SEC | 30 SEC – BOXER STEP
* Substitute – Crunches
◼︎7 ROUNDS TOTAL | 60 SECONDS REST BETWEEN SUPERSETS
EQUIPMENT
◼︎Rings + Jump Rope
Let’s go workout! ❤ Winter
DESCRIPTION
Hey ✌️ guys my NEW 30 Min Fat Burning HIIT Workout has got some of my favorite lower body exercises. This workout can be done at home. You are going to need a kettlebell or dumbbell and a rope HOWEVER if you don’t have these you can use your own bodyweight instead.
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 4
EXERCISES
◼︎ 30 SEC – BASIC BOUNCE or JUMPING JACKS
◼︎10 REPS – KETTLEBELL SWINGS
◼︎ 10 REPS ES – ANTERIOR REACH
◼︎ 10 REPS ES – SIDE LUNGE
◼︎ 30 SEC – BOXER STEP or HIGH KNEES
◼︎ 10 REPS – SUMO SQUAT
◼︎ 10 REPS ES – REVERSE LUNGE
◼︎ 10 REPS – STIFF-LEG DEADLIFT
◼︎ 30 SEC – BASIC BOUNCE or JUMPING JACKS
◼︎ 60 SEC – REST at the end of each round
EQUIPMENT
◼︎ Jump Rope, Kettlebell or Dumbbell
👉 NOTE:
The breaks between exercises are just a guide in this video so please adjust them to suit your own fitness level. In this video I am using an 8 kg kettlebell again chose a weight that is going to challenge you without compromising your form.
Let’s go workout! ❤ Winter
DESCRIPTION
Hey Team, Some people have been asking for longer workouts. So Today’s workout is a 30 MINUTE FULL BODY HIIT. There are a total of 12 exercises. 2 exercises per round for 2 sets each with a total of 6 Rounds. That’s 24 total work sets. You will get a 60-second break in between rounds. Within the rounds, I try and pair exercises together that utilize as many muscle groups as possible creating large amounts of oxygen debt. So the first four rounds are upper and lower paired together. Round 5 as we fatigue is for arms and we finish the workout with some core. Let me know in the comments how you went.
❤︎ Level: Beginner – Intermediate
❤︎ Duration: 30 Minutes
❤︎ Sets: 24
EQUIPMENT
◼︎Dumbbells
Are you ready to get started? Let’s GO! Winter 💦💪
DESCRIPTION
Hi Team, It can sometimes be quite confusing to know which exercise protocol is the right one. Should I be training HIIT TABATA style? Do I need to lift heavy? Should I be doing more cardio to get shredded? With all the information out there we can at times suffer from a paralysis of analysis. So today I wanted to cut through all of the confusion and give a simple message. As long as you are moving your body in some way and doing something that you enjoy you are well and truly on your way to your fitness goals. And if I have learned one thing in my training life it is that there is no one perfect training program or style. In fact, for most of us variety will be a key ingredient that helps keep motivation high and feeds our body a well-balanced diet of movement. In today’s workout I am keeping things simple the only piece of equipment you will need is a resistance band. And if you don’t have one of those just use some dumbbells or kettlebells. As long as you are following along with the movement what you use to provide the resistance is less important. Let’s GO! Winter 💦💪
❤︎ Level: Beginner – Advanced
❤︎ Duration: 30 Mins
❤︎ Sets: 48
EQUIPMENT
◼︎ Resistance Band
Let’s GO! Winter 💦💪
DESCRIPTION
Hi Team, Today’s workout is a challenging one. It is a combination of Full Body Ring Training and Jump Rope. If you have never used rings before then my advice is to get online and grab yourself a pair. They are one of the most effective training tools you can use. Strength, Stability, Core Engagement the rings challenge you in ways that are difficult to replicate with other pieces of equipment. They are cheap and can be set up in all sorts of different places. It’s a quality investment in your training. We use the Jump Rope part of the workout as a way of increasing the heart rate and bringing more metabolic demands to the workout. For those of you that don’t have access to a set of rings, I will list some good substitute exercises that you can use during those sections of the workouts. Are you ready for an Olympic Style training test? Let me know how you go in the comments.
❤︎ Level: Beginner to Advanced
❤︎ Duration: 30 Mins
❤︎ Rounds: 7
❤︎ Equipment: Rings + Jump Rope
WORKOUT
SUPERSET 1
◼︎20 SEC – RING ROW | REST 10 SEC | 30 SEC – BOXER STEP
* Substitute – Dumbbell Bent Over Row
SUPERSET 2
◼︎20 SEC – RING PUSH-UP | REST 10 SEC | 30 SEC – SIDE STRADDLE
* Substitute – Dumbbell Bench Press | Regular Push-Up
SUPERSET 3
◼︎20 SEC – CROSS PULLS | REST 10 SEC | 30 SEC – CROSSES
* Substitute – Dumbbell Lateral Raise
SUPERSET 4
◼︎20 SEC – RING BICEP CURLS | REST 10 SEC | 30 SEC – BOXER STEP
* Substitute – Dumbbell Bicep Curl
SUPERSET 5
◼︎20 SEC – RING TRICEP EXTENSION | REST 10 SEC | 30 SEC – SIDE STRADDLE
* Substitute – Dumbbell Tricep Extension
SUPERSET 6
◼︎60 SEC – PISTOL ARABESQUE | REST 10 SEC | 30 SEC – CROSSES
* Substitute – Body Weight Squat Arabesque
SUPERSET 7
◼︎20 SEC – RING AB ROLLOUT | REST 10 SEC | 30 SEC – BOXER STEP
* Substitute – Crunches
◼︎7 ROUNDS TOTAL | 60 SECONDS REST BETWEEN SUPERSETS
EQUIPMENT
◼︎Rings + Jump Rope
Let’s go workout! ❤ Winter
DESCRIPTION
Hey ✌️ guys my NEW 30 Min Fat Burning HIIT Workout has got some of my favorite lower body exercises. This workout can be done at home. You are going to need a kettlebell or dumbbell and a rope HOWEVER if you don’t have these you can use your own bodyweight instead.
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 4
EXERCISES
◼︎ 30 SEC – BASIC BOUNCE or JUMPING JACKS
◼︎10 REPS – KETTLEBELL SWINGS
◼︎ 10 REPS ES – ANTERIOR REACH
◼︎ 10 REPS ES – SIDE LUNGE
◼︎ 30 SEC – BOXER STEP or HIGH KNEES
◼︎ 10 REPS – SUMO SQUAT
◼︎ 10 REPS ES – REVERSE LUNGE
◼︎ 10 REPS – STIFF-LEG DEADLIFT
◼︎ 30 SEC – BASIC BOUNCE or JUMPING JACKS
◼︎ 60 SEC – REST at the end of each round
EQUIPMENT
◼︎ Jump Rope, Kettlebell or Dumbbell
👉 NOTE:
The breaks between exercises are just a guide in this video so please adjust them to suit your own fitness level. In this video I am using an 8 kg kettlebell again chose a weight that is going to challenge you without compromising your form.
Let’s go workout! ❤ Winter
DESCRIPTION
Welcome 👋 to this weeks 30 Minute Full Body HIIT Workout! You are going to need a set of dumbbells and your rope. Your dumbbells should be a weight that is going to challenge you not just cruise. You can always regress the weight throughout the workout if you need to so have two sets a heavy set for the leg exercises then drop down to the lighter weight for upper body if you feel like you need to.
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 3
EXERCISES
◼︎ ALTERNATING LUNGE + PUSH-UPS + BASIC BOUNCE 40 SEC + 20 SEC + 30 SEC | 30 SEC REST
◼︎ DUMBBELL SQUAT + BENT LATERAL RAISE + BENT ROW + BOXER STEP 20 SEC + 20 SEC + 20 SEC + 30 SEC | 30 SEC REST
◼︎ CONCENTRATION CURLS + PUSH-UPS + TRICEP KICKBACKS + BASIC BOUNCE 30 SEC + 20 SEC + 30 SEC + 30 SEC | 30 SEC REST
◼︎ STRAIGHT ARM PLANK + REAR PLANK + BASIC BOUNCE 20 SEC + 20 SEC + 30 SEC | 60 SEC REST
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do
EQUIPMENT
◼︎ Jump Rope
Let’s go workout! ❤ Winter
DESCRIPTION
Hey 👋 everyone hope you guys are keeping fit and healthy! Here is a great 30 Minute HIIT Workout that is packed with Jump Rope and Upper Body Exercises to get LEAN, STRONG, FIT and feeling GREAT!
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 3
CIRCUIT 1
◼︎ CURL + PRESS | 30 SEC
◼︎ BASIC BOUNCE | 30 SEC
◼︎ REST 20 SEC
CIRCUIT 2
◼︎ LATERAL RAISES | 20 SEC
◼︎ RUNNING CROSSES | 30 SEC
◼︎ REST 20 SEC
CIRCUIT 3
◼︎ ALTERNATING FRONT RAISES | 30 SEC
◼︎ BENT LATERAL RAISE | 20 SEC
◼︎ BASIC BOUNCE | 30 SEC
◼︎ REST 20 SEC
CIRCUIT 4
◼︎ PUSH-UP ROTATION | 45 SEC
◼︎ RUNNING CROSSES | 30 SEC
◼︎ REST 60 SEC
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do
EQUIPMENT
◼︎ Jump Rope + Dumbbells (Light)
Let’s go workout! ❤ Winter
DESCRIPTION
💖 NEW 30 Min HIIT Workout 💖 is going to BURN BABY! All you need is a rope some floor space and you are ready to start!
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 6
EXERCISES
◼︎ 20 SEC BOXER STEP + 10 Sec rest
◼︎ 20 SEC BODYWEIGHT SQUATS + 10 sec rest
◼︎ 20 SEC FORWARD STRADDLE + 10 sec rest
◼︎ SEC ALTERNATING FORWARD LUNGE + 10 rest
◼︎ 20 SEC BOXER STEP + 10 Sec rest
◼︎ 20 SEC DUCK WALKS + 10 sec rest
◼︎ 20 SEC SIDE SWING JUMP + 10 sec rest
20 SEC COSSACK SQUAT + 60 sec rest
EQUIPMENT
◼︎ Jump Rope
Let’s go workout! ❤ Winter
DESCRIPTION
⚡️ NEW 30 Minute Intense Full Body HIIT Workout At Home ⚡️
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 3
EXERCISES
◼︎ CROSS PUNCHES + BOXER STEP + SUMO SQUATS + BOXER STEP 30 SEC | 30 SEC |30 SEC | 30 SEC 30 SEC – REST
◼︎ UPPER CUTS + BOXER STEP + PLANK KNEE INS + BOXER STEP 30 SEC | 30 SEC |30 SEC | 30 SEC 30 SEC – REST
◼︎ STRAIGHT PUNCHES + BOXER STEP + SPLIT JUMPS + BOXER STEP 30 SEC | 30 SEC |30 SEC | 30 SEC 30 SEC – REST
◼︎ JAB & UPPERCUT + BOXER STEP + RUSSIAN TWISTS + BOXER STEP 30 SEC | 30 SEC |30 SEC | 30 SEC 60 SEC – REST
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do
EQUIPMENT
◼︎ Jump Rope & Dumbbells (Light)
Let’s go workout! ❤ Winter
DESCRIPTION
Welcome 👋 to this weeks 30 Minute Full Body HIIT Workout! You are going to need a set of dumbbells and your rope. Your dumbbells should be a weight that is going to challenge you not just cruise. You can always regress the weight throughout the workout if you need to so have two sets a heavy set for the leg exercises then drop down to the lighter weight for upper body if you feel like you need to.
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 3
EXERCISES
◼︎ ALTERNATING LUNGE + PUSH-UPS + BASIC BOUNCE 40 SEC + 20 SEC + 30 SEC | 30 SEC REST
◼︎ DUMBBELL SQUAT + BENT LATERAL RAISE + BENT ROW + BOXER STEP 20 SEC + 20 SEC + 20 SEC + 30 SEC | 30 SEC REST
◼︎ CONCENTRATION CURLS + PUSH-UPS + TRICEP KICKBACKS + BASIC BOUNCE 30 SEC + 20 SEC + 30 SEC + 30 SEC | 30 SEC REST
◼︎ STRAIGHT ARM PLANK + REAR PLANK + BASIC BOUNCE 20 SEC + 20 SEC + 30 SEC | 60 SEC REST
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do
EQUIPMENT
◼︎ Jump Rope
Let’s go workout! ❤ Winter
DESCRIPTION
Hey 👋 everyone hope you guys are keeping fit and healthy! Here is a great 30 Minute HIIT Workout that is packed with Jump Rope and Upper Body Exercises to get LEAN, STRONG, FIT and feeling GREAT!
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 3
CIRCUIT 1
◼︎ CURL + PRESS | 30 SEC
◼︎ BASIC BOUNCE | 30 SEC
◼︎ REST 20 SEC
CIRCUIT 2
◼︎ LATERAL RAISES | 20 SEC
◼︎ RUNNING CROSSES | 30 SEC
◼︎ REST 20 SEC
CIRCUIT 3
◼︎ ALTERNATING FRONT RAISES | 30 SEC
◼︎ BENT LATERAL RAISE | 20 SEC
◼︎ BASIC BOUNCE | 30 SEC
◼︎ REST 20 SEC
CIRCUIT 4
◼︎ PUSH-UP ROTATION | 45 SEC
◼︎ RUNNING CROSSES | 30 SEC
◼︎ REST 60 SEC
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do
EQUIPMENT
◼︎ Jump Rope + Dumbbells (Light)
Let’s go workout! ❤ Winter
DESCRIPTION
💖 NEW 30 Min HIIT Workout 💖 is going to BURN BABY! All you need is a rope some floor space and you are ready to start!
WORKOUT
❤︎ Level: Beginner/Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 6
EXERCISES
◼︎ 20 SEC BOXER STEP + 10 Sec rest
◼︎ 20 SEC BODYWEIGHT SQUATS + 10 sec rest
◼︎ 20 SEC FORWARD STRADDLE + 10 sec rest
◼︎ SEC ALTERNATING FORWARD LUNGE + 10 rest
◼︎ 20 SEC BOXER STEP + 10 Sec rest
◼︎ 20 SEC DUCK WALKS + 10 sec rest
◼︎ 20 SEC SIDE SWING JUMP + 10 sec rest
20 SEC COSSACK SQUAT + 60 sec rest
EQUIPMENT
◼︎ Jump Rope
Let’s go workout! ❤ Winter
DESCRIPTION
⚡️ NEW 30 Minute Intense Full Body HIIT Workout At Home ⚡️
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 3
EXERCISES
◼︎ CROSS PUNCHES + BOXER STEP + SUMO SQUATS + BOXER STEP 30 SEC | 30 SEC |30 SEC | 30 SEC 30 SEC – REST
◼︎ UPPER CUTS + BOXER STEP + PLANK KNEE INS + BOXER STEP 30 SEC | 30 SEC |30 SEC | 30 SEC 30 SEC – REST
◼︎ STRAIGHT PUNCHES + BOXER STEP + SPLIT JUMPS + BOXER STEP 30 SEC | 30 SEC |30 SEC | 30 SEC 30 SEC – REST
◼︎ JAB & UPPERCUT + BOXER STEP + RUSSIAN TWISTS + BOXER STEP 30 SEC | 30 SEC |30 SEC | 30 SEC 60 SEC – REST
REMEMBER
This is your workout so you can play around with the Jump Rope Trick, rest period and how many rounds you want to do
EQUIPMENT
◼︎ Jump Rope & Dumbbells (Light)
Let’s go workout! ❤ Winter
DESCRIPTION
Hey 👋 guys here is a brand NEW 30 Minute Jump Rope HIIT Workout you can do anywhere and follow along easily. In this 30 Minute Workout there are 3 circuits with a 15 sec rest in between and 60 rest at the end of the round. Depending on your fitness level you can increase or decrease the rest periods long with how many rounds. I have given you 3-4 rounds.
WORKOUT
❤︎ Level: Intermediate
❤︎ Duration: 30 Mins
❤︎ Rounds: 4
CIRCUIT 1
◼︎ BOXER STEP 30 SEC + TUCK UP 30 SEC + FORWARD STRADDLE 30 SEC + STRAIGHT ARM PLANK 30 SEC REST 15 SEC
CIRCUIT 2
◼︎ FORWARD STRADDLE 30 SEC + SIDE PLANK (R) 30 SEC + SIDE STRADDLE 30 SEC + SIDE PLANK (L) 30 SEC REST 15 SEC
CIRCUIT 3
◼︎ SIDE STRADDLE 30 SEC + PLANK KNEE IN 30 SEC + BOXER STEP 30 SEC + REAR PLANK KNEE IN 30 SEC REST 60 SEC
EQUIPMENT
◼︎ Jump Rope + Yoga Mat
Let’s go workout! ❤ Winter