Viewing entries tagged
body weight

Try this awesome full body fat-burning HIIT workout

Try this awesome full body fat-burning HIIT workout

Screen-Shot-2015-09-09-at-8.47.46-AM.png

Get fit fast with this full body fat-burning HIIT workout. This circuit focuses on bodyweight moves to get the job done. As long as you have an exercise ball, you can do it at home, in the gym, or on the go. Try doing a headstand for an extra core challenge during the exercise ball leg raises. Workout by PumpUp member @jatie.

Full body fat-burning HIIT workout

Exercise Ball Leg Raises (modified: laying)

Exercise ball leg raises (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Balance your upper body on your forearms and keep an exercise ball at your feet. Squeeze the exercise ball up until your body is extended into a full headstand. Lower your legs down with control and repeat.

Modification: Lay flat on your back with your spine in a neutral position. Raise your legs toward the ceiling while squeezing the exercise ball with your feet. Slowly lower back down to the ground and repeat.

Front squats

Front squats with a dog (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Begin in a standing position, with your legs spread at a shoulder's width apart. Lower your glutes down to wards the floor, making sure that your knees don't extend past your feet. Push your legs back up to a standing position and repeat.

Modification: Hold a kettlebell (or even your puppy) to your chest for an extra challenge

Stability ball knee-ins to push-up

Leg pull ins (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Start in a raised plank, with the tops of your ankles balancing on the stability ball. Keep your upper body in the same position, brace your core, and use your lower abs to bring your knees towards your chest. Make sure that the stability ball follows through with your feet. Roll your legs back into a raised plank position, and lower your chest to the floor for a push-up. Repeat.

Around the world jump squats

Around the world squats (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Begin in a standing position, keeping your legs at a stance that is slightly wider than your shoulders. Lower your body down into a squat, jump your body upwards, and switch directions. Repeat the squat and return to centre, then rotate your next jump to the opposite side. Repeat.

Burpees with a tuck jump

Burpees (GIF) - Full Body HIIT Workout Circuit // The PumpUp Blog

Begin in a raise plank position. Lower your body towards the floor, bracing your core throughout the movement and keeping your elbows pressed towards your sides. Push your body up into a plank, hop your feet towards your chest, jump as high as you can while tucking your knees toward your chest, and hop your body back into a plank. Repeat.

Instructions

Perform each exercise for 30 seconds, with 20 seconds of rest in between each exercise. Rest for 1-2 minutes between each circuit. Repeat the full body fat-burning HIIT workout for two to three times more, or until 15 to 20 minutes have elapsed.

Full body fat burning HIIT workout printable // The PumpUp Blog

Did you give this full body fat-burning HIIT workout a try? Pin it for later so that you can do it again! Let us know what your favorite bodyweight moves are in the comments below.

Got 5 minutes to spare? Try this intense conditioning circuit

Got 5 minutes to spare? Try this intense conditioning circuit

Screen-Shot-2015-05-06-at-7.18.09-AM.png
It takes but a moment to work up a sweat with this purely awesome 5-minute conditioning circuit from PumpUp member @joexodus. The instructions are simple: perform all exercises for the amount of reps below, then repeat and see how many rounds you can complete before the 5 minutes are up. Rest for 60 seconds and repeat.

Tuck Jumps: 10 reps

Tuck jump gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a standing position. Jump vertically into the air, tucking your knees toward your chest. As you gain height and momentum, bring your palms flat towards your knees so that you crunch your body in mid-air. Land softly on your feet and repeat.

Mountain Climbers: 20 reps

Mountain climber gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a plank position. Draw one knee towards the opposite shoulder and immediately repeat the same movement with your opposite leg. Keep your arms straight and in a straight line with your shoulders, neck aligned with your body.

Burpees: 10 reps

Burpee gif from the PumpUp blog : 5-minute conditioning circuit

Drop down to the floor and perform a push-up, maintaining proper form throughout the movement. Jump both of your legs towards your forearms, and hop up to perform a vertical jump.

Plank tucks: 10 reps

Plank tuck gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a plank position. Hop both of your feet towards your forearms and immediately hop them back to starting position. Repeat.

Spiderman push-ups: 10 reps

Spiderman pushup gif from the PumpUp blog : 5-minute conditioning circuit

Begin in a plank position with your wrists in line with your shoulders, heels raised and off the floor. Bring your body down into a push-up, bending your elbows and lowering your upper body as close to the floor as possible. As you lower yourself, crunch your knee towards the side of your body. It should almost make contact with your elbow and you should feel a contraction in your obliques. Bring your leg back to starting position and crunch the other knee towards the other side of your body.

Kettlebell swings: 10 reps

Kettlebell swing gif from the PumpUp blog : 5-minute conditioning circuit

Pick a kettlebell weight that you are comfortable with. Firmly grasp the handles of the weight at the top with both hands. Drop down into a squat, swinging the kettlebell between your legs and making sure that your knees don't extend past your toes. As you stand, swing the kettlebell up and over your head. Be sure not to over-arch your back throughout the movement.
5 minute conditioning circuit from the PumpUp blog - This full body workout only requires a kettlebell.
Loved this 5 minute conditioning circuit? Check out more workouts from the PumpUp Blog here. If you have awesome workout videos to share, tag them with #TeamPumpUp on Instagram