The last year has seen a lot of ups and downs for me in the fitness arena. I got bored with spending hours in the gym lifting weights. With my new lifestyle, I have found something that works for me! My new go-to is a quick HIIT, full body circuit that leans, tones and gets your heart up all in around 30 minutes!

Here are some tips for creating your own HIIT circuit!

 

1. Determine the exercises

The first thing you want to do is to determine which body parts you want to hit! I usually go full body, which means hitting back, chest, bicep, tricep, shoulders, and legs. A good measurement is to do 2-3 exercises per body part. I combine back/bicep and chest/tricep, so I usually do around 6-9 exercises.

I also switch them up so I do back/bi, legs, chest/tri etc. I usually do 15-20 reps per set, for around 4 sets. This means you would do roughly 100 moves per body part. I do all of this with no weight, but you can add resistance bands if you choose!

If you don’t know which moves to choose, google it! There are a ton of helpful resources, and I will also have a sample workout at the end of this post.

 

2. Determine your rest time

The point of HIIT (high-intensity interval training) is to get your heart rate up. I, therefore, don’t usually rest between each exercise, but I do between sets. I will take anywhere from 1-3 minutes, so drink some water and take what you need!

The harder you go, the more rest you need, so don’t neglect this part! Don’t neglect your body. Listen to it, and it will tell you what it needs and when it is ready.

 

3. Do it!

Now it’s time for you to perform what you have planned! An example circuit (that I’ve used before!) would look something like this:

  1. Good mornings (20 reps)
  2. Jump Squats (20 reps)
  3. Tricep Dips (20 reps)
  4. Supermans (20 reps)
  5. Jump Lunges (20 reps)
  6. Push-ups (20 reps)

At this point, you would take a rest period, and drink some water. Then, you would repeat 4 times!

As I said, this is something you can do with no equipment in the beautiful summer weather! I hope this has helped you be able to design your own plan! Do you have any fitness questions? Leave them below!

 

~j

 

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