At- Home Full Body High Intensity Interval Training (HIIT) Circuit

Some days I just don't make it to the gym, whether I'm feeling lazy, I can't fit it into my schedule or #momlife happens. For those days, I wanted to come up with a quick and effective full-body workout that requires no equipment, can easily be done in your living room, and takes under 20 minutes to complete. Enter the At-Home Full Body High Intensity Interval Training (HIIT) Circuit. I promise this will keep your heart rate through the roof and have you dripping in sweat in no time.

At-Home HIIT Circuit

 

1 minute jump squats (level up: 90 degree squat jumps)

Rest 12 seconds
1 minute alternating forward lunges (level up: jumping lunges)
Rest 12 seconds
1 minute knee push-ups (level up: push-ups on toes)
Rest 12 seconds
1 minute glute bridge (level up: glute bridge pulses)
Rest 12 seconds
1 min plank (level up: plank jacks or plank shoulder taps)
Rest 12 seconds

Repeat 3 times (or more if you have the time and motivation!)

Curious how to do some of the exercises? Here's how!

• 90 degree jump squats: Stand with feet hip-width apart. Squat down and tap your fingertips lightly on the floor. Jump out of your squat, rotating your body midair 90 degrees, landing in a squat, and tap the ground with your fingertips again. Continue rotating until you land back into your starting position, and then repeat on the other side. 
• Jumping lunges: Stand with feet shoulder-width apart. Jump your left leg forward and your right leg back into a lunge, with both knees at 90 degrees and your front knee stacked over your ankle. Jump up and switch your legs in midair so that you land in a lunge with your right leg in front. Continue jumping back and forth, pausing as little as possible.
• Bridge pulses: Lay with your back and feet flat against the floor, with your heels about 6 inches from your glutes, and your hands either on the floor or resting on your hips. Lift and straighten your body out so that you form a straight line from your knees to your shoulders. Lower your hips 3-4 inches and then pulse them up, squeezing your glutes at the top of the movement.
• Plank jacks: Begin in plank position (either high plank or on your forearms), your body in one straight line, and your feet together. Like the motion of a jumping jack, jump your legs wide and then back together. Keep your pelvis steady and your core firm and engaged. 
• Plank shoulder taps: Begin in high plank position, with your shoulders over your wrists, your body in one straight line, and your feet slightly wider than hip-width apart. Keep youur core, glutes and quads firm and engaged. Without moving your hips up and down or side to side, lift your right arm and tap your left shoulder with your hand. Return to center and repeat on the other side.