Stay on Track This Thanksgiving with this Quick Full Body HIIT Workout
Routine by: Tiffany Forte’ Owner of Fit and Female Active, CPT, Nutritionist, Core Training Specialist, & Group Fitness Instructor
Photograph by: Terrance Forte’ Owner of Forte.Fitography
The holidays can present stressful times. The cooking, the cleaning, the shopping, it all can be very time consuming. So much so, that you neglect your workouts! NO FEAR Sis! I got you. Give this quick HIIT workout a try before you slide that turkey in the oven….or the day after to get in some extra calorie burn!
These moves are a great way to target all areas in less time, recruiting multiple muscles groups, especially your arms, glutes, and core muscles.
EQUIPMENT NEEDED:
At least one medium dumbbell, approximately 10-15 pounds. As an option, you may want to have lighter weights if the recommended weight is too heavy.
HOW TO:
Perform the exercises for a total of 12 reps and three to four rounds, resting for 30 seconds between each exercise. Rest a full minute before moving to the next round, then repeat.
FULL BODY QUICK HIIT WORKOUT
Exercise One: Dumbbell Wide Leg Squat to High Plank
Start with your legs a little wider than shoulder length, holding dumbbells in each hand (A). Place the dumbbells on the ground and lower your hips at the same time *make sure you don’t round your spine (B). Hop or walk your legs back into a plank position (C). Hop or walk your legs back into position (B) and stand straight up while squeezing your glutes (D).
Exercise Two: Dumbbell Bicep Curl
Start standing upright with your core engaged and grip the dumbbells with your palms facing out (A). Curl the dumbbells upwards while bending at the elbow, make sure you go all the way up and then back down hitting your full range of motion (B).
Exercise Three: Lower Body Up and Overs
Start on all fours and extend one leg out behind you. While in the plank position make sure your palms are stacked right underneath your shoulders (A). Take your leg and bring it across your body over the opposite leg (B). Then bring that same leg over to the opposite side (C). *I used a dumbbell to make sure I brought my leg up high enough to work the glute and provide an extra challenge. Do all reps on one leg, and then repeat on the other side.
Exercise Four: Dumbbell Plank Low Row
Start in a high plank position *make sure your wrists are stacked under your shoulders for support / if placing your hands on the dumbbell is too much pressure on your wrists, place hands flat on the ground (A). Pull your elbow back to perform a row (B). Lower the weight back to the floor. Do all reps with one arm, and then repeat on the other side.
Exercise Five: Static Over-Head Shoulder Press to Walking Lunge
Start by raising both weights over head (A). Then take a step forward into a lunge *make sure your knee is inline with your ankle and not hovering over your toe, push off with your front heel to rise (B).