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HIIT it outdoors with this no equipment full body workout

HIIT it outdoors with this no equipment full body workout

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HIIT us with your best shot and give your workout your all. Head outdoors to try this no equipment full body workout from PumpUp member @rachaelgervais. You'll be sweaty and ready to tackle whatever comes your way with just three moves. Each set is twelve repetitions. Rest for 30-60 seconds upon completing these three moves, then repeat the circuit 2-3 times. Here's a great no equipment full body workout from the PumpUp Blog!

Burpee mountain climbers

Full body workout gif // The PumpUp Blog

Do a vertical jump from a standing position, arms raised in the air. Plant your hands firmly on the ground and jump both feet back behind you. Lower your entire body down into a pushup, making sure that your neck is in line with your spine. When you come up from the push-up, cross one knee towards one side of your body and swiftly return it back to plank, alternating the same movement with your other knee. Do four repetitions of mountain climbers before you push back up into a burpee.

High plank leg raises

Full body workout gif // The PumpUp Blog

 

Bring your body down into a high plank. Your wrists should be in line with your shoulders, heels off the ground. Raise one leg up straight into the air, then tap it back down. Repeat the movement on the other side. Do 12 leg raises on each side before you move on to the next exercise.

Single leg tricep pushups

Full body workout gif // The PumpUp Blog

Lower yourself on the ground into a plank position, keeping your elbows pressed to the sides of your body. Raise one leg and bring your body down. Do six push-ups in total before you repeat the movement with your other leg raised.

Loved this no equipment full body workout? Find more workouts here. Earn points for doing 15 minutes of high intensity interval training for our June fitness challenge. Learn more about it here. 

 

A killer 3 move, no-equipment leg and butt workout

A killer 3 move, no-equipment leg and butt workout

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The gym can wait. If you're short on time and equipment, try this awesome no-equipment leg and butt workout from PumpUp member @fitmissrach. Get it right and tight with just 3 moves. This workout will challenge your balance, improve your agility, and get your blood pumping.

Leg and butt workout

Instructions: Perform 3 sets of 10 repetitions for each exercise

High knee runs

High Knee Runs | No equipment leg and butt workout (GIF) from the PumpUp Blog

Keep your elbows close to the sides of your body, forearms extended straight out in front of you. Your palms should be facing downwards. Maintain a straight posture as you drive your knees up to the palms of your hand, alternating each leg as you do so. Attempt to make as little noise as possible throughout the movement. Your legs should be moving quickly and landing softly.

Plie Squat Reach and Jumps

Squat reach jumps | No equipment leg and butt workout (GIF) from the PumpUp Blog

Begin with your feet turned slightly outward and your legs a bit further apart than the width of your hips. Squat down and lightly touch both arms to the ground, in between your feet. Bring your body out of the squat, making a jump as you ascend. Your arms should reach and extend past your head as you jump.

Alternating one legged reach and jump

Alternating one legged reach jumps | No equipment leg and butt workout (GIF) from the PumpUp Blog

Maintain a slight bend in the knee of your standing leg. Reach your hands up and overhead. Keep your back flat as you reach your arms down towards your toes. Your standing thigh should almost be parallel with the ground, and the raise leg should extend straight and back behind you. Bring the raised leg back to standing position, and hop upwards while extending both of your arms. Land lightly on your feet and keep the movement controlled, attempting to minimize any wobbling or imbalances that occur.

3 move no-equipment leg and butt workout from the PumpUp Blog: High knee runs, squat reach and jumps, and one-legged reach and jumps. Do 10 reps of each exercise for 3 sets.

Loved this 3 move, no-equipment leg and butt workout? Try our other workouts here. Follow @rachaelgervais on Instagram for more of her workout videos. Have an awesome leg and butt workout to share on #WorkoutWednesday? Tag them on Instagram with #TeamPumpUp so that we can see them! 

Have a ball with this 20 minute full-body HIIT workout

Have a ball with this 20 minute full-body HIIT workout

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Get the ball rolling with another full-body HIIT workout by PumpUp member @jatie. With these 7 high intensity interval training moves, you're bound to burn several calories. Your heart will feel like it's nearly beating out of its chest, in a good way of course.

Stability ball knee-ins

Full Body HIIT workout : Stability Ball Knee Ins | GIF from the PumpUp Blog

Balance your feet on a stability ball. Keep your hands on the ground so that your body is in a straight line. Bring your knees and feet towards your chest, rolling the stability ball throughout the movement. Return knees, feet, and stability ball to starting position, then lower your upper body down into a push-up.

Step Up to Back Lunge

Full Body HIIT workout : GIF from the PumpUp Blog

Step one foot onto a stool or a box and raise the other knee upwards. When you descend, bring the leg that stepped on the stool into a back lunge, keeping your front knee bent at a ninety degree angle with your ankle. For an extra challenge, hold a pair of 5-10 lb dumbbells at your side.

Triple Jump Squats

Full body HIIT workout : sumo squats | GIF from the PumpUp Blog

Begin in a wide-legged squat position. Lower your body down into a squat, maintaining proper form. As you rise from the squat, jump your feet a little closer together and lower down into another squat. Bring your feet together, squat, then jump your feet as wide apart as you can. Repeat.

Burpee Tuck Jumps

Full body HIIT workout: Burpee tuck jumps | Gif from the PumpUp Blog

Begin in a push-up position and lower your body parallel to the ground. Raise your body, jump your feet towards your forearms, then jump upward as high as you can, tucking your knees toward your upper body as you jump.

Around the World Jump Squats

Full body HIIT workout : around the world squats | GIF from the PumpUp Blog

Perform a wide-legged squat forward, then jump so that you make a 90 degree rotation, descending into another squat. Keep doing this, so that you're jumping and rotating your entire body throughout the movement.

Half Burpees

Full body HIIT workout: half burpees | GIF from the PumpUp Blog

Begin with your body in a full plank position, shoulders directly above your forearms. Jump both of your feet towards your forearms, then promptly jump back to a plank. Repeat.

Stability Ball Pike-Ups

Full body HIIT workout: Stability ball pike ups | Gif from the PumpUp Blog

Begin with your hands on the ground and your feet resting on the stability ball. Use your feet to roll the ball towards your upper body, piking your lower body up towards the air so that it looks like a downward facing dog. Roll your body back to starting position.

Full-Body HIIT Workout Video

Perform each exercise in this full-body HIIT workout for 30 seconds, with 15-30 seconds of rest in between. After completing the 7 exercises, rest for 1-2 minutes, then repeat the circuit again for 2-3 times.

Full body HIIT workout printable from the PumpUp Blog

Loved this full-body HIIT workout? Tag your attempt at it on Instagram with #TeamPumpUp! Have an awesome 20-minute workout routine to show us? Share it with the PumpUp Community.

4 moves to build strength with this full body workout

4 moves to build strength with this full body workout

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You're short on time and you want a workout that completely and thoroughly strengthens your whole body. If you're going to squeeze some exercise in between your tightly-packed schedule, it might as well be a full body workout. These 4 moves demonstrated by PumpUp member @fitmissrach will make your efforts worth it. You'll be working your abs, glutes, quads and arms. Only two pieces of equipment are required for these exercises: a medicine ball and a pair of dumbbells. Feel free to try this workout within the comfort of your home or at the gym. That's how accessible it is. Plank dumbbell rows

Plank dumbbell rows - 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Begin in a plank position. Your shoulders are in line with your wrists, your feet are shoulder-width apart and you're gripping a dumbbell in each hand. Keep your elbow close to the side of your body and stabilize your core as you draw the elbow up towards your body in a rowing motion. Repeat on the other side. Perform at least 12 reps on each side.

Plank side tucks

Plank side jumps - 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Begin in a plank position. Your feet are close together, shoulders aligned with your wrists in a straight line and hands gripping dumbbells. Tuck your knees and jump your feet together, towards the side of one elbow. Promptly jump towards the other side and repeat for 30 seconds or at least 12 reps on each side.

Medicine ball squat jacks

Plank medicine ball squat jacks- 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Hold your medicine ball tight towards your jest, with one hand on each side of the ball and elbows out. Drop into a full wide legged squat, with your knees just over your toes. Jump your feet back together so that you spring into a straight standing position, then drop back down into a wide legged squat. Repeat for 30 seconds or at least 12 reps.

Medicine ball squat to overhead reach

Medicine ball squat reaches- 4 strengthening moves for a full body workout (GIF) from the PumpUp Blog

Hold your medicine ball out in front of you with straight arms, one hand on each side of the ball. Take a wide legged stance and drop down into a full squat, lowering the medicine ball down towards the floor and in between your legs with straight arms as you squat. As you straighten your legs, reach the ball over your head, maintaining the same arm position. Repeat for 30 seconds or at least 12 reps.

4 move full body workout from the PumpUp Blog - Get your heart pumping! You just need a medicine ball and a pair of dumbbells. Plank dumbbell rows, plank side tucks, medicine ball squat jacks, and squat to overhead presses.

Love these 4 strengthening full body workout moves from PumpUp member @fitmissrach? Let us know in the comments below and tag us on PumpUp and Instagram with #TeamPumpUp and #WorkoutWednesday if you tried these moves! Have any other favourite full body workout moves that you'd like to show the PumpUp community? Tag your videos on Instagram with #TeamPumpUp so that we can see them!

This partner step workout will get your blood pumping

This partner step workout will get your blood pumping

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Step aerobics are much more fun with a workout buddy! This partner step workout by PumpUp member @emjoy88 will absolutely get your blood pumping! Guaranteed, after 10 mins, your legs & obliques will be on fire. Your upper and lower body work together during step aerobics. This exercise will improve your coordination and agility, conditioning your muscles well for other sports. We made two gifs that will help break this partner step workout up: partner step workout gif

 

Jump off the stepper and do lateral jumps to the other side.

partner step workout gif

 

Mount the stepper with one leg, keeping the opposite foot slightly on the ground. Crunch your knee towards the opposite side, then tap your foot behind you on the opposite side. Jump off the stepper and repeat step one.

Watch the video of our partner step workout to see the full exercise

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Never skip leg day again

Who says leg day has to be a chore? Here are two of PumpUp member @jatie’s favourite leg and butt exercises. 

  • 180 Jump Squats
  • Wide Squat Leg Lifts

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Yoga for your Abs

This is a post by PumpUp member Marinka Essel. Follow her on PumpUp @rinkae and on Instagram (rinkae_)

Yoga calms your mind and body, but it can also serve as a cardio exercise that will make you sweat! Don’t believe me? You will feel a lot better and relaxed after yoga due to its constant focus on your breath. 


 
In this routine you will be actually performing a continuous flow of moves instead of a single pose after pose. You will build up sweat while targeting your abdominals when moving in this ashtanga yoga-inspired flow, which also has weight loss benefits. Ashtanga requires more strength and the routine is more fast paced than a hatha yoga class for example.


 
The correct breathing technique makes yoga become a focused flow of different movements. With  every inhale and exhale you do something else, unless you are required to stay in a pose for certain amount of breaths. Connecting your breathing into the movements will make your practice easier.

Using the relaxing benefits of yoga and mixing it up with poses that target your core, you end up having a nice cardio flow. 

Follow Marinka on PumpUp @rinkae and on Instagram @rinkae_. Check out her blog and YouTube channel.