Workouts

Lazy Sunday Bodyweight Circuit Workout

Heya fitties! Sometimes, a workout is the very last thing you want to be doing, especially on a lazy Sunday afternoon, I get it… this bodyweight circuit is perfect for those occasions when you really don’t feel like hitting a sweat or even getting your butt off the couch! Keep in mind that setting aside as little as 10 minutes to get your body in motion can be greatly beneficial & even get you pumped & motivated to keep going even when once you’re done with this circuit, in this case, why not squeeze in an extra circuit?

WARNING: don’t get fooled by the name of this workout, if you push yourself and give your 100%, you can actually make this circuit quite challenging (higher and faster jumps, added weights, putting extra emphasis on performing with full range of motion engaging the muscles to their max., etc.). Also, keep in mind that you can repeat this set for a total of 2,3 even 4 times for a complete full bodyweight workout! READY?

What You’ll Need For this Workout

exercise mat
interval timer (you can also use the online interval timer)

Print or Save this Workout on your Phone

The “Lazy Sunday Bodyweight Circuit”: Workout Breakdown

Start off with a 5 minute warm-up session (you can warm-up using your favorite piece of cardio equipment or with your own bodyweight (jumping jacks, jog in place, etc.), as long as you get that heart rate up!
Set up your interval timer to 10 rounds of 60sec/10sec. intervals
Complete 1 set of the exercises listed below, following the order in which they are shown (60sec. exercise/10sec. rest)
Your goal is to complete these exercises as quickly as possible, with minimal breaks in between each exercise while keeping a good form throughout the entire workout
If any of these exercises are too difficult for you, you can modify them with an easier variation or take longer breaks in between exercises (more than 10 sec. / example: 20-30sec. breaks) or again, shorten the exercise interval time (40 sec. instead of 60 for example)
Don’t forget to cool-down and stretch those muscles!
If you like, you can go ahead and complete 1-2 additional circuits.

The “Lazy Sunday Bodyweight Circuit” – Exercise Demos

>> Timer Settings: 10 Rounds/2 intervals: 60sec. exercise/10sec. rest

READY, SET, SWEAT!!!

Alternating front kick

Bird Dog *30sec./side

Squat Side Kick

Star Crunch

Chair Swing *30sec./side

Pushaway *30sec./side

Jumping Jacks

Prone YWT

Lateral Jumps

Moving Bridge

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Workouts

Upper Body HIIT Bodyweight Workout
Cardio Exercise Routines

written by Isabella Bazzara

I absolutely love me some functional training – combine that with a sweaty HIIT session & I’m on FIRE! lol…

Seriously though, bodyweight training has become more and more popular these days and I am so happy that people are finally starting to appreciate the many benefits of using your own body weight in a functional manner! Today’s upper body HIIT workout is all about strengthening the chest, back and those sexy arm muscles without the use of any equipment (but you might wake up the next morning feeling sore all over

– that’s simply the magic of bodyweight training)!

Ladies tend to put a LOT of focus on sculpting a sexy core and backside (thumbs up) – but you’ve got to balance it out hot stuff! Just like the “chicken leg syndrome” phenomena ain’t workin’ out for the guys – a weak & flabby upper bod ain’t doing you no good either (both esthetically and functionally)!

Enough said, time to get STRONG!

What You’ll Need For this Workout

exercise mat
interval timer (you can also use the online interval timer)

Print or Save this Workout on your Phone

Upper Body Blasting HIIT Workout: Breakdown

Start off with a 5 minute warm-up session (you can warm-up using your favorite piece of cardio equipment or with your own bodyweight (jumping jacks, jog in place, etc.), as long as you get that heart rate up!
Set up your interval timer to 8 rounds of 40sec/10sec. intervals
Complete 1 set of the exercises listed below, following the order in which they are shown (40sec. exercise/10sec. rest)
Once you’ve completed the 8 exercises, take a short break (about 1 minute) as prescribed and repeat for a total of 3 sets (1-2 if you are more of a beginner)
Your goal is to complete these exercises as quickly as possible, with minimal breaks in between each exercise while keeping a good form
If any of these exercises are too difficult for you, you can modify them with an easier variation or take longer breaks in between exercises (more than 10 sec. / example: 20-30sec. breaks) or again, shorten the exercise interval time (20-30sec. instead of 40)
Don’t forget to cool-down and stretch those muscles

Upper Body Blasting HIIT Workout: Exercise Demos

Plank Reachers

Bodyweight Row

Hindu Pushup

Hyperextension

Inchworm

Pike Shoulder Press

Plank Climber

Single-leg Dips

photo credit

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6 comments

Workouts

HIIT Chest Workout:
Crazy and Tough Sets for Your Abs

written by Isabella Bazzara

It’s time to get down & dirty with this fast-paced chest workout fitties! Although this workout will put great emphasis on your pectoral muscles, you’ll also be toning up your entire core and lower body along the way.

On top of that, you’ll be burning off some serious calories with the high intensity intervals following each chest-prominent exercise! 8 minutes is all you’ll need to complete the “Pushup ATTACK – High Intensity Interval Training Chest Workout”! Get your body warmed-up & follow the workout guidelines below!

Ready . Set . Sweat!

What You’ll Need for this Workout

exercise mat
a sturdy elevated surface (chair/bed/exercise bench)
interval timer
a pair od dumbbells

Pushup Attack – HIIT Chest Workout: Infographic

Pushup Attack – HIIT Chest Workout: Breakdown

Start off with a 5 minute warm-up session (you can warm-up using your favorite piece of cardio equipment or with your own bodyweight (jumping jacks, jog in place, etc.), as long as you get that heart rate up!
Set your interval timer to: 8 rounds of 30sec/5sec.
Perform one exercise after the other (30sec. each – taking a 5sec. break in between each exercise)
If any of these exercises are too difficult for you, you can modify them with an easier variation (ex. if you cannot perform a pushup with proper form, do knee-pushups instead of all the harder pushup variations)
Once you’ve completed your set, take a short break (about 1 min or more if needed) and repeat 1 more time
Don’t forget to cool-down and stretch those muscles

Pushup Attack – HIIT Chest Workout: Exercise Breakdown

Pushup to knee tuck

Squat Jumps

Elevated pushup

High Knees

Pushup to leg Extension

Turbo Crab Kicks

Pushup Row

Squat Jacks

Photo credit

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featured corebuster hiit ab workout routine

Workouts

HITT Ab Workout Routine
Get That Ripped Core

written by Isabella Bazzara

Ready to give those abs a solid burn? This Ab workout routine is composed of core blasting exercises combined with some high intensity cardiovascular moves that guarantee a great total body workout while focusing on your abs and burning some serious calories along the way! You’ll be moving quickly from one exercise to the next, so get ready to feel the burn and give it your 100%

Keep in mind that no matter how many crunches or abdominal workouts you do, a toned and well-defined mid-section comes from the kitchen. Eating a clean and balanced diet will get you quicker results that any amount of core exercises ever will!

What You’ll Need for this Workout

dumbbell / interval timer!

Ab Workout Routine: Breakdown

Start off with a 5 minute warm-up session (you can warm-up using your favorite piece of cardio equipment or with your own bodyweight (jumping jacks, jog in place, etc.), as long as you get that heart rate up!
Set your interval timer to: 10 sets of 30/10 second intervals
Perform one exercise after the other (30 sec. each), resting 10 seconds between each exercise
If any of these exercise are too difficult for you, you can modify them with an easier variation (or lighter weights)
Once you’ve completed your set, take a short break (about 1 min or more if needed) and repeat 1 more time
Don’t forget to cool-down and stretch those muscles

Exercise Breakdown

Spiderman Plank Crunch

Squat Jump

Side Plank Crunch

Mountain Climber

Down Dog to Plank

Side-to-side Hops

Dumbbell Wood Chop

Jog in Place

photo credit

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featured Booty Pow Elliptical HIIT workout

Workouts

Elliptical HIIT Workout
You Can Do At Home

written by Isabella Bazzara

Let’s HIIT it!

Ready to get your heart rate up, burn some serious calories while toning-up your backside all at once?

This elliptical HIIT workout session will do just that, not only will you be working on your endurance but you’ll also be building-up your strength in your legs and booty! Let’s crank-up a sweaty lower-body toning HIIT (High Intensity Interval Training) session!

What You’ll Need for this Workout

An elliptical trainer
An interval timer (you can also complete this workout with the online interval timer)

Elliptical HIIT Workout: Breakdown

Begin your session with a 5 minute warm-up at low-moderate intensity and low-resistance (shown in the workout table)
Once you’re all warmed-up, it’s time to get serious: follow the guidelines below to get your sweat on:
Make sure that you are pushing hard during the high resistance levels and take the time to recover while working at lower resistance (still keeping up a moderate speed)
Focus on engaging your glutes during the high resistance phases, slightly pushing your heels downwards will help activate them
If the high intensity resistance level is too demanding, simply drop it down a notch so that you are able to complete the workout while still being challenged
Once you’re done with the interval training, take the last 3 minutes to cool-down, bringing the speed & intensity back down

*This workout is based on elliptical trainers using a 1-10 level of resistance, if your equipment has fewer or more levels you can adjust it accordingly. For instance, 1-20 resistance levels would use a level of 6 vs. 3 during the recovery phase.

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Workouts

Plankathon HIIT:
Get Rid of Fats Quick

written by Isabella Bazzara

It’s time for another HIIT (High Intensity Interval Training) session my friends, For those of you who are following the Bikini POW Challenge, this is your second workout of week 4 so make it count & push extra hard!

This HIIT is a plank marathon, hence the name: PLANKATHON! So get ready to get your heart rate up while tightening your core full blast!

Timer Settings

Set your interval timer to 12 rounds of 30 seconds (exercise) : 10 seconds (rest) intervals. Once you complete your first round, repeat one more time, taking a short break in between the two rounds. In case you don’t have your own interval timer, I have set one up online for this workout: Plankathon HIIT Online Interval Timer.

Workout Breakdown

Make sure you warm-up properly before doing this intensive workout (5-10 minutes), once you complete one full round of the following exercises (see order and breakdown below infographic), take a short break (about a minute) and repeat one more time for a total of 2 sets! Once your done, cool-down and stretch out those muscles, they will deserve it! You’ll be in fat burning mode for hours after finishing your workout, enjoy it!

Exercise Breakdown

1. Burpee to Plank Jacks

1 Burpee – starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards (neutral neck). Hop forward, bringing both feet beneath your armpits, landing into a full squat position, and jump up bringing your arms to the sky. Land back into a squat position & hop back into the starting plank position and perform 3 plank jacks – Start with legs together and just like a jumping jack, jump your legs apart and back together remaining in a plank position, keeping your core tight, supporting your lower back and your pelvis steady (keeping your body in a line – no hips up and down). Keep going until your time is up.

Perform 1 burpee followed by 3 plank jacks (the pushup is optional)

*note: this video is demonstrating a ratio of 1:5

2. Cross Knee Tuck

Starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards, bend your right knee and cross it towards your chest. Hold for a count and bring back to starting position. Repeat on the other side & keep going until your time is up.

3. Side-to-side hop + Touch-down

Starting in a standing position, feet together, hop laterally from one side to the other, as if you were jumping over an invisible rope on the floor. Touch down each time you land on one side. Keep going until your time is up.

*note: touch-down to the side of the floor (outer side of your foot) each time you land.

4. Plank + Alternating Leg Lift

Starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards. Keeping your body still, lift your right leg towards the ceiling, hold for a count, and slowly come back down. Repeat on the other side and keep going in this manner until your time is up.

5. Speed Jog (run in place)

Start in a standing position, feet hip width apart, knees slightly bent, arms bent to a 90-degree angle and hips slightly bent forward. Begin running in place, lifting feet of the floor and landing on the balls of your feet as quickly as you can. Keep running until your time is up.

6. Side Plank Crunch (R)

Start in a side plank position, keeping your body tight & straight from the elbows down to the ankles, with right elbow on the ground. Slowly lower your hips downwards until they nearly touch the ground and come back up into a plank position making sure that your hips aren’t moving forward or backward. Keep going until your time is up. Too hard? Try to perform this movement on your knees.

7. Toe-Touch Jacks

Start in a squat position with feet together, making sure that you’re sitting back and that your knees aren’t positioned over your toes. Touch your toes and quickly jump up opening both arms and legs, landing in a traditional jumping jack position. Jump back into starting position and keep going until your time is up.

8. Side Plank Crunch (L)

Repeat the Side Plank Crunch on your left side (as described above).

9. Invisible Jump Rope

Start in a standing position, feet a little over hip width apart and hand facing forward as if you were holding a jumping rope. Push off the ground with the toes of your feet and hop up, landing back down on the balls of your feet. Perform small circular motions with your wrists as you jump. Keep going until your time is up.

*note: you can do this exercise with or without a jump rope, have fun and mix it up with 1 leg jumps, cross jumps, etc.

10. Plank Climber

Starting in a front plank position, elbows bent underneath the shoulders, body in a straight line, core tight, looking downwards. Slowly lift up by placing your right hand on the floor, underneath your right shoulder. Next, bring your left hand to the ground as well. Then come back down bringing your right elbow back to the ground below your shoulder onto your forearm, next bring your left elbow down in the same manner as well, assuming elbow plank position. Continue this up-and-down motion until your time is up. Remember to switch sides during your next set, beginning exercise with left side instead.

*note: start by lowering your right arm to the floor during 1st set/left arm during 2nd set

11. Spiderman Plank

Starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards (neutral neck). Bend your right knee out to the side reaching for the outside of your right shoulder. Come back into plank position and repeat on the other side. Alternate sides until your time is up.

12. Rotating Plank

Starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards (neutral neck). Twisting throughout your entire torso, slowly rotate your body towards your right side bringing the right arm up towards the ceiling. Hold for a count and lower back down to starting plank position. Repeat on the other side. Alternate sides until your time is up.

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Workouts

Tabata Lunge Shredder:
Most Effective Tactics to Remove Unwanted Fats

written by Isabella Bazzara

It’s time for another crazy muscle-sculpting, fat-melting and super-intense workout session! For those of you who are following the Bikini Pow 4-week challenge, this will be your second workout of week 3. In order to reap the full benefits of this type of training, you will need to give it your 100% during these short bursts of high intensity exercises. This workout might only be 4 minutes long, but if done properly, it will get you amazing results while keeping your metabolism up all day long!

Timer Settings

Set your interval timer to 4 rounds of 20 seconds (exercise) : 10 seconds (rest) intervals. Once you complete your first round, repeat one more time, taking a short break in between the two rounds. In case you don’t have your own interval timer, I have set one up online for this workout: Tabata Lunge Shredder Online Interval Timer.

Tabata Lunge Shredder Workout Breakdown

Make sure you warm-up properly before doing this intensive workout (5-10 minutes), once you complete one full round of the following exercises (see order and breakdown below infographic), take a short break (less than a minute) and repeat one more time! Once your done, cool-down and stretch out those muscles, they will deserve it! You’ll be in fat burning mode for hours after finishing your workout, enjoy it!

Tabata Lunge Shredder Workout – Exercise Description

Frog lunge hops – starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards. Hop forward, bringing both feet below the chest while keeping your toes in front of your knees. Hop back into a plank position and keep going in this manner until your timer beeps.
Stationary lunge jumps – start in a basic lunge position, bringing your right knee to the front, core tight, front knee bent 90-degrees and toes in front of the knee. Remaining in the same position, jump up and land back down. Switch legs in the following set so that you perform two sets on each leg during the workout.
Skater jumps – keeping your chest up & back straight, start by standing on your right foot, keeping your left knee and hips slightly bent to a 45 degree angle. Hop to your left, gently landing on the ball on your left foot. Immediately jump off your left side to the right again, keep hoping from one side to the other.
Scissor lunge jumps – step your right foot into a lunge position, bringing your leg to a 90-degree angle, keeping your right toes in front of your knee. Jump straight up, and switch the position of your legs midair, bringing your left leg forward into a lunge position as you land on the balls of your feet. Keep jumping and switching legs until your time is up.

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7 comments

Workouts

Body Sculpting HIIT:
Routines For Fat Loss

written by Isabella Bazzara

It’s time for yet another fat burning, muscle toning and metabolism boosting workout! The Body Sculpting High Intensity Interval Training/HIIT workout will only take you about 15 minutes to complete, but don’t get fooled, this type of workout will get you ripped and shredded if you give it your 100%.

Timer Settings

You will need to set up your interval timer to 12 sets of 30 seconds (exercise) : 10 seconds (rest) intervals. Once you complete your first round, repeat one more time, taking a short break in between the two rounds. In case you don’t have your own interval timer, you can use this Online Interval Timer.

Body Sculpting HIIT Workout Breakdown

Make sure you warm-up properly before doing this intensive workout (5-10 minutes), once you complete one full round of the following exercises (see order and breakdown below infographic), take a short break (about 1 minute) and repeat one more time! Once your done, cool-down and stretch out those muscles, they will deserve it! You’ll be in fat burning mode for hours after finishing your workout, enjoy it!

Body Sculpting HIIT Workout Infographic

Body Sculpting HIIT Workout: Exercise Breakdown

Burpee – starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards (neutral neck). Hop forwards, bringing both feet forwards into a squat position, making sure your toes are positions in front of your knees. Quickly jump up, raising both arms up to the air and return to previous squat position then jump back to starting plank position and keep going in this manner until your time is up.
Modified V-Ups – start in upright seated position with hips and knees bent to a 90-degree angle and chest upright, bringing your knees up to the chest. Slowly lower both your legs and chest towards the ground, extending arms out to the side and straightening your legs while keeping your back slightly rounded to protect your lower back. Hold for a count and come back up to starting position.
Surfer Squat Jump – start in a standing position with legs open wider than shoulder width apart. Extend both arms over the legs, parallel to the ground and drop down into a squatting position as if you were balancing on a surf-board. Next, bringing your arms and legs in, jump up and rotate 180-degrees in the air, landing in the same position in the opposite way. Keep jumping from side to side in this manner until your time is up.
Alternating Superman – lie face down to the ground with both arms out in front of you. Raise your right arm and left leg up a few inches from the ground simultaneously, lengthening and strengthening your spine. Hold for a count. Come back down slowly and switch sides. Keep alternating from one side to the other until your time is up.
High Knees – start in a standing position with feet hip width apart. Begin running quickly while lifting your knees up as high as you can. Pumping in the opposite motion with your arms. Keep running as quickly as possible until your time is up.
Standing Leg Abduction (R) – start in a standing position with legs hip width apart, knees slightly bent and arms out to the side to find your balance. Raise your right leg up as high as you can to the side while keeping your foot flexed and body straight. Hold up for a count and slowly lower your leg down to starting position.
Mountain Climbers – starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards. Bend one knee into the chest after the other, quickly alternating from side to side as quickly as possible.
Standing Leg Abduction (L) – repeat Standing Leg Abduction to the right (see instructions above)
Switch Backs – starting in a front plank position, hands underneath the shoulders, body in a straight line, core tight, looking downwards. Hop forward, bringing both feet beneath your armpits and jump back to starting position. Keep hopping back and forth until your time is up.
Russian Twist – sit on the floor with hips and knees bent 90-degrees. Bend your elbows outward and bring your hands together. Keeping your core strong and spine in a neutral position, twist your torso to one side, as far as you can and hold for a count. Reverse the motion in opposite direction. Keep twisting from one side to the other until your time is up.
Alternating Front Kicks – start off in a standing position with feet shoulder width apart. Shift your weight onto your left foot and slightly bend the knee. Draw your right knee up and extend your leg completely out (kick). Bring your leg back down and repeat o the opposite side, keeping your core tight.
Modified Pushup – start off by placing both hands slightly wider than shoulder width apart and bring both knees down to the floor. Hold a straight line from your knees up to your shoulders. Next, bending the elbows, lower your body down until you almost touch the ground with your chest. Hold for a count and push yourself back up to starting position.

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Fitness Fitness TIPS Workouts

Printable Workouts:
Free Plans for Your Home Gym

written by Isabella Bazzara

We all love a little variety when it comes to working out! Today, I’d like to share 5 awesome bloggers who offer Free Printable Workouts (by the way, I do too, check them out HERE). Enjoy these links and please let me know if you know of other places to stumble upon more awesome printable workouts!

1) Check out Nicole’s Infographic Printable Workout Database (pumps&iron)

She has a cool variety of workouts you can choose from (HIIT, bodyweight, abs, etc.)

2) Browse through Pinterest’s “Printable Workout” Boards & find all sorts of goodies! (Pinterest)

My Board is up there too!!

3) I’m sure that you’ve heard of Casey from Blogilates!

If not, make sure you have a look at her wide workout selection (videos and printables); they are all so fun yet challenging!

4) If you’re into HIIT & Bodyweight workouts like me, check out Caitlin’s blog (fitfabcities)!

She also has her own Youtube workout videos!

5) Last but not least; find some more good workouts over at Kim’s blog (keepitmovingfitness)!

Just like Casey from blogilates, Kim also offers Free monthly workout calendars!

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The Lift Like A Girl Guide: The Sane & Simple way to build a Better Body by Nia Shanks

Lift Like a Girl is a Complete Video Series That Will Show You How to Design Your Own Workout Programs & Follow Eating Patterns Based on Your Experience Level, Lifestyle, and Preferences.

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best elliptical workout for weight loss HIIT

Fitness Fitness TIPS Workouts

Elliptical Workouts for Weight Loss:
Lose Fats and See Results

written by Isabella Bazzara

Many people do not realize the full potential of an elliptical workout.

Sure, you can get on the machine and go through your normal workout, but in most cases, there is much more to the fat burning benefits of this popular exercise equipment. One of the greatest advantages of an elliptical workout is that you can utilize numerous muscles in one session. While increasing your cardio workout, you can incorporate most major muscle groups, including your upper torso and arms.

This makes for an extremely efficient workout; however, in time, your body will become accustomed to your workout routine and you will begin to burn fewer calories for the same effort.

The best way to maximize any workout program is to occasionally add some variety and utilize your muscles in a different way. Throw in a new workout once or twice a week and you will not only stave off boredom, but you can make your current routine much more effective. In addition to using new exercise routines, it is important to not go too fast on the machine. When you race through an elliptical workout, you are not fully engaging your muscles to do the work; momentum carries part of the load which, of course, means you are not getting the most effective workout possible.

Best Elliptical Workouts for Weight Loss

If you want to add a new twist to your workout consider short intervals at high intensity (HIIT)!

With this type of workout you need to adjust your elliptical machine to its lowest resistance and set the incline either at its lowest point or with only a small incline. After an initial warm up, you can begin the interval training.

Using your interval timer, increase resistance until you feel like you are working at almost your full capacity, keep at this level for 30 seconds to 2 minutes, and then drop back to an intensity level of about a 2 or 3 difficulty level for an equal amount of time. Following every third intense interval, reduce intensity and pedal backwards. Continue with your interval training for approximately 27 minutes, and then cool down for 3 — 5 minutes.

27-Minute Elliptical HIIT Meltdown!

Time	Intensity
0-2min. warm-up	2-4
2-3min. high intensity	7-10
3-4min. low intensity	2-3
4-24min. (HIIT)	Repeat 2-4min. (10 x)
24-27min. cool-down	2-4

When you utilize various intensity levels, you can help increase the effectiveness of your workouts. There are many different ways that you can put new life into your elliptical sessions. In fact, some of the ellipticals by Proform even offer workout apps to help you track and maximize your workouts. The important thing is to use proper form and keep your workouts as efficient as possible.

**For more Fat Shredding Workout Routines & Free Monthly Workout Programs, you may like to subscribe to my newsletter (right below)! You will also receive your Free Daily Fitness Logs + new articles & extra goodies straight to your inbox!

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