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Week 1, Day 1

Exercise no. 1

Burpee

Stand upright with arms to sides. Bend over and squat down. Place hands on floor, slightly wider than shoulder width. While holding upper body in place, kick legs back. Land on forefeet with body in straight, plank position. Perform pushup by lowering body to floor and back up. Keeping upper

20 sec. hard work, 10 sec. rest x 8
Exercise no. 2

Alternating Reverse Lunge

Stand with your torso upright. This will be your starting position. Step backward with your right leg around two feet or so from the left foot and lower your upper body down, while keeping the torso upright and maintaining balance. Inhale as you go down. Tip: As in the other

20 sec. hard work, 10 sec. rest x 8
Exercise no. 3

Plank Shoulder Taps

Begin in a full plank position with feet hip-width apart. Lightly tap left shoulder with right hand. Return to start and then immediately lift left hand and tap right shoulder. That’s one rep. The 20 Minute HIIT Workout consists of four Tabata intervals. They are designed to increase your metabolism

20 sec. hard work, 10 sec. rest x 8
Exercise no. 4

Plyo Jacks

Plyo jacks, or plyometric jumping jacks, are another option for getting the heart rate up and challenging the body in a whole new way. Plyo jacks are like very slow jumping jacks. You jump out, just as you would in a jumping jack, but slow things down and add a

20 sec. hard work, 10 sec. rest x 8
bodyparts worked
Chest
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Tris
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Quads
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Core
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Hip Flexors
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Glutes
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Hamstrings
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Shoulders
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Chest
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workout goals
at home
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bodyweight
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core/abs
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toning
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strength
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fat burning
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