Monday Motivation – 18 Minute HIIT Workout

Monday Motivation – 18 Minute HIIT Workout

If you’ve been following my blog for any amount of time, you’ve hopefully read some of my Weekly Workouts posts. Since 2014 I’ve been sharing my workouts that I do week after week. They’ve ranged from CrossFit workouts to spin classes to OTF, pilates, versa climber, yoga, and then into many workouts I’ve just created on my own for myself. But I recently decided I want to change it up a bit. Instead of sharing my day-to-day workouts, I want to share different types of Monday motivation week to week. Whether it’s a workout, a chat about the importance of rest days, a product that has changed my fitness game, or just an experience that has shaped my own viewpoint on health – I want to share it here in these posts. Every week will look and feel a little different!

The whole reason I decided to do this is because I’m currently working on my own fitness program to share with you guys! After 9+ years of working out, trying different techniques, and really figuring out what works and what doesn’t; I finally decided to put together a program for people who are looking to change things up and try something new! I’m still not totally sure when this program will launch, but I just wanted to give you a heads up! This is something I’ve wanted to do for a long time now, but I’ve been too intimidated to do it all on my own. But it’s time to pull on my big girl pants and make it happen. Can’t wait to share it with you guys once it’s done!

Now in the meantime, I have a great workout to share with you guys that I recently filmed! I hope this video tutorial is super helpful when it comes to explaining the movements and how the workout is set up. What I love about HIIT workouts is that you really only need a short amount of time to get a great workout in. And this is a workout you can do ANYWHERE! It’s completely bodyweight, and it will leave you sweaty and sore the next day. First check out my video below to hear the full explanation –

Now here’s the full explanation of the workout, if you’re more the reading type.

5 rounds of: 20 sec on – 10 sec rest (rest is holding a plank) – 18 minutes total

  • Burpee Pops
  • 180 Squat Jumps
  • Plank Jack Shoulder Taps
  • 5 Runner Taps into 1 Jumping Lunge
  • Broad Jump to Reverse Bear Crawl
  • Alternating Crab Toe Taps

This is a tabata style workout which means you’re working for 20 seconds then resting for 10 seconds. But SURPRISE, the rest is an “active” rest for you, you lucky bastard! You’ll be holding a plank for 10 seconds when it’s time to rest. So here’s how it plays out –

  • You’ll start a tabata timer (I use the tabata timer app – it’s free!). In the first 20 seconds you’ll do burpee pops, then a 10 second plank, then 20 seconds of 180 squat jumps, then 10 second plank, then 20 seconds of plank jack shoulder taps then 10 second plank, and so on until you finish your crab toe taps and 10 second plank. Then you will do this 4 more times (a total of 5 rounds).

Let me know if you have any questions! And if you would like to view this video with closed captioning, click here! I hope you guys like this new style and it gives you some new inspiration and ideas in the gym!!

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