Category Archives: Total Body

25 Minute Hotel Room HIIT Workout

Just because you’re traveling doesn’t always mean you’re out of luck and have to skip a workout. There’s plenty that you can do with just your bodyweight and zero equipment to work up a sweat! Here’s one that I put together over the weekend when I was away for my church’s retreat.

AMRAP (as many rounds as possible) in 25 minutes:
10 jump squats
10 ice skaters
10 high knees
10 plyo tricep dips (or regular)
10 burpees
10 rocket leg launchers (per leg)
10 power skips (per leg)

I took breaks as needed but tried to keep them minimal to just grabbing a drink of water or taking a few seconds to catch my breath before starting the next round. It was killer and I worked up SUCH a sweat! I had to crank up the air conditioner in the room maybe two rounds in because I was already that sweaty.

If you try out the workout let me know what you think!

10-10-10-10-10 HIIT Workout

Good morning everyone! I have a new workout to share with you guys that I did the other day after my run. I was short on time Saturday morning since I was going bridesmaid dress shopping with my friends and knew I’d be gone all day. I wanted to give Layla some exercise since I’d be gone so long so I took her for a short run first and then did a quick HIIT circuit to give me the most bang for my buck. HIIT is one of my favorite go-to’s when I’m short on time because you don’t need much of it to be effective! I only had about 30 minutes total to do both so I first took Layla for a 1.5 mile run and then busted out 15 minutes of some plyometrics.

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Interval Cardio with Kettlebell Swings

One of my favorite ways to do cardio (besides running) is to incorporate intervals because it keeps things interesting and the times goes by faster! I like to do some cross-training every so often because it’s important to challenge your muscles in new and different ways. Ever since I began incorporating cross-training and lifting the past few years, I have remained running injury-free which is huge for me because I went through quite a stint of bad running injuries.

I have a treadmill at home but you can do this at the gym or even on any piece of cardio equipment that you want. You could even do the cardio portion outside if you wanted to run around the block or something like that! The type of cardio doesn’t matter as long as you keep it steady-state.

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Calorie Crush Cardio

If I have to do cardio indoors then this is my favorite way to do it. It’s a mix of the treadmill and some plyometric HIIT moves to keep things interesting. I mostly do it when I’m snowed in (my treadmill is in my basement) or use this as a cross-training conditioning workout every so often. I’ve talked about this before but I regularly sprinkle cross-training in my workout splits. Tuesdays are always my hill sprint days and then every other Wednesday I add in a plyometric conditioning circuit for overall athletic performance. It’s important to challenge your muscles in different ways and plyometrics are a great way to recruit different muscle fibers compared to just running or lifting.

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45 Minute At-Home Workout

Good morning! I have another workout for you guys. It’s been very snowy and cold here lately so Monday morning I’ll admit I didn’t feel like braving the freezing temperatures for a run. I was in the mood for a workout at home so that’s just what I did! I also think it’s very important for overall athletic performance to incorporate conditioning work every so often so probably about every other week I will do a workout like this in addition to my usual cross-training.

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