Bodyweight HIIT WORKOUT

💦BODYWEIGHT HIIT WORKOUT💦

This workout will get your heart rate going and legs burning. You don’t need any equipment, just set a timer and get moving. Try and take as little rest as possible and if you really want to make it tough, you can add a band to your legs or hold dumbbells .

Complete 5 rounds :30sec of each exercise with little to no rest in between.

5x

  1. The Heisman :30 sec

  2. runner lunge hop :30 sec each way

  3. Squat jack’s to sprawl : 30 sec

I did this one halfway on my 3 mile run! It was great to break up my run and had my legs screaming.

Click the photo to be directed to my Instagram to see all  of the video demos

Click the photo to be directed to my Instagram to see all

of the video demos

DB Full Body (Heavy Core) Workout

This one is a great one that really fires up and focuses on the core. Be sure to watch the video for proper form. If you have any questions, don’t hesitate to ask.



Grab your dumbbells (I used a pair of 10 lbs and a 25 lb one for the squats)



First 3 ROUNDS

Manmakers x 10

Unilateral weighted squat x 8 each side

1/2 turkish get up x 5 each side


Finish 4 Rounds

Plank DB to toes x 10

Plank knee to alt elbows x 10 each side (don’t alternate )

Halos x 20 total

DB Squat Jacks x 15



Now let’s get #sweatyasamother!



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Full Body workout you can do in your living room! (No equipment needed)

I am so excited to share this workout with you guys. This workout targets the whole body and gives you the best of both worlds—you're building muscle and torching calories! This workout doesn't require any equipment so just find a spot in your house, hotel room or outside and let’s go.

while i did this workout the kiddos played with daddy’s sled!

while i did this workout the kiddos played with daddy’s sled!


Check out the video on youtube below as I have demonstrated all of the moves! Sometimes the name of the exercises can vary.

Perform 3 rounds :

  1. Pushup knee drive or pushup sit through x 15

    • you can modify on your knees or do the advanced sit through

  2. Tricep dips x 12

    • you can lift one left and switch half way

  3. elbow to opp. knee crunches x 20 (10 each way)

  4. plank builders x 10

    • down, down, up, up is 1 rep.

4 Rounds HIIT finisher

  1. Crab touches x 20

  2. upside down donkey kicks x 20

  3. plank hops x 20


Good luck! and warning as always you will be #sweatyasamother after this one !!


DB Workout with HIIT Finisher

This is a great workout to do from any where as long as you have a pair of dumbbells!

The first 2 circuts are with weights and then the at one is HIIT (high intensity interval training) as I discussed in last weeks workout.

I love to finished with a HIIT type workout after a weight session to create that “after-burn”

Good luck and be sure to tag me @sweatyasamother #sweatyasamother if you complete this workout.

3x 

Single Arm Snatch x 15

Staggered deadlift x 10 each leg 

DB front squat to leg lift x 16 (I recommend adding a band around your lower leg)

3x

Lateral lungs curl in the middle x  8 each direction 

Squat jumps x 20 

Dumbbell floor press x 15 

Finisher HIIT Burner

4x 

Star “Jax”  :20 seconds 

Mountain climbers :20 seconds 

Split lunges x :20 seconds 

Bicycles x :20 seconds 

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