Today I am going to share with you something interesting I did at the gym this week. I love circuit training, attending a weekly class at my local gym I really enjoy the high-intensity mix of cardio, body weight exercises and lifting weights. It’s a great all over body workout which gets the heart pumping and the sweat pouring.
This week my instructor decided to mix things up, taking us through a High Intensity Interval Training (HIIT) workout using only our own bodyweight. Wow, this was hardcore – A super tough workout!
The structure of the class was as follows, all done to music with timed instructions telling you exactly what to do. If you want to recreate this workout you can use the timer on your phone, or download an app for HIIT workouts.
The workout is 6 exercises for 30 seconds each. Sounds easy, right? The kicker here is after each exercise is finished you start again, from the beginning. Each building on top of each other. My 6 exercises were jump squats, press ups, plank to squat, plank press, burpees, sprint on the spot.
The workout followed this structure (complete each exercise for 30 seconds):
Jump Squat – 30 seconds rest
Jump Squat + Press Ups – 30 seconds rest
Jump Squat + Press Ups + Plank to Squat – 30 seconds rest
Jump Squat + Press Ups + Plank to Squat + Plank Press- 30 seconds rest
Jump Squat + Press Ups + Plank to Squat + Plank Press + Burpees – 30 seconds rest
Jump Squat + Press Ups + Plank to Squat + Plank Press + Burpees + Sprint on the Sport
1 minute rest
Now reverse the entire workout starting wth sprinting on the spot as your first exercise and jump squats as your last, keeping the rest periods the same.
This is a killer workout – Real eyeballs out stuff which was a big challenge. To finish we completed an abs and conditioning routine before a well deserved cool down and stretch.
If you’re feeling brave give this workout a try. As there is no equipment involved you can do this anywhere, including at home. It may be tough but it feels worth it when you have the satisfaction of completing this workout.
Let me know if you do this workout as I’d love to know how you find it. Use #voltagesport in your after photo on Instagram!
Written by Keil
This blog post was written as part of the Trigger Your Blog blogging challenge.