Burn Fat with Dumbbell HIIT

Burn Fat with Dumbbell HIIT

Today’s workout brought to you by SLEEP! Have you ever thought about the things you could conquer if you were actually well-rested? Sleep Essentials from Natural Wellbeing Health has been a total sleep game changer for me! Just one pill about 30 minutes before I go to bed and I quickly drift off to sleep, enjoy a deeper more restful sleep and wake up feeling restored.

HIIT involves short bursts of intense exercise alternated with low-intensity recovery periods. Interestingly, it is perhaps the most time-efficient way to exercise.

Typically, a HIIT workout will range from 10 to 30 minutes in duration.

Despite how short the workout is, it can produce health benefits similar to twice as much moderate-intensity exercise.

View each exercise individually or get the complete workout at the bottom of the page.

1-Double tap burpee press up (modify by walking feet in instead of jumping) 

2-Squat good morning  

3-Bent over row bicep curl 

4-Squat tap press 

Complete 12 reps of each for 4 sets. 

Double tap burpee press up (modify by walking feet in instead of jumping) 
Squat good morning  
Bent over row bicep curl 
Squat tap press 
Complete workout:

Sculpt Your Arms and Abs With Every Rep with this Quick, No-Equipment Workout

Sculpt Your Arms and Abs With Every Rep with this Quick, No-Equipment Workout

20-Minute, No-Equipment Upper Body and Core Workout 

Directions: Complete each exercise for 45 seconds, followed by a 15-second recovery. You’ll do four rounds total with a one-minute rest in between rounds. 

Exercises: 

  • Side plank lateral leg lift 
  • Tricep push up glute lift 
  • Straight arm side plank hip dips
  • Rocket launchers 

Side Plank Lateral Leg Lift – complete for 45 seconds then rest for 15 seconds

Complete for 45 seconds then rest for 15 seconds

Tricep Push Ups with Glute Lift – complete for 45 seconds then rest for 15 seconds

Complete for 45 seconds then rest for 15 seconds

Straight Arm Plank Hip Dips – complete for 45 seconds then rest for 15 seconds

Complete for 45 seconds then rest for 15 seconds

Rocket Launchers – complete for 45 seconds then rest for 15 seconds

Complete for 45 seconds then rest for 15 seconds

10-Minute HIIT

10-Minute HIIT

10-Minute HIIT! Short on time but, big on goals?! I’ve got you covered with this quick, efficient, total body, body weight burner! 

I’ve even thrown in a timer for you so you can work along with me!

1. Hop runner lunges 

2. Quadruped leg kicks 

3. Seated toe reaches/alternating & forward 

Complete all three exercises for 30 seconds 

Rest for 30 seconds 

Repeat 5 times 

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Standing Ab Workout: 4 Core Exercises You Want to Add to Your Routine

Standing Ab Workout: 4 Core Exercises You Want to Add to Your Routine
Standing Ab Workout: 4 Core Exercises You Want to Add to Your Routine! Basic moves that lead to incredible results! 

Although the effects of gravity and the weight of your trunk make lying or seated core exercises a bit more challenging let’s not push standing core exercises to the side! Especially with some added weight, these are no joke! They are also an excellent option for those that are experiencing back pain or any other discomfort during more traditional core exercises. 

Prone exercises like sit-ups and crunches have a place in any core routine, but they primarily work the superficial abdominal muscles that lie just below the skin. Standing core exercises, on the other hand, strengthen the deep core muscles and those hard-to-target obliques that keep you stable. 

That’s why I put together this series of four standing ab exercises. They’ll not only breathe new life into your usual core routine, but they’ll also build better functional strength to support your training.  

When performing standing ab exercises, be sure to engage your core: draw your belly button in toward spine and close your ribs. You should feel like you’re bracing your midsection as you do when you laugh. This will help keep the work in your abdominals instead of in your hip flexors or arms. 

You will need:

All you need is a dumbbell and your own body weight!

The dumbbell weight should be challenging but not so heavy that you begin to feel the burn in your shoulders or arms instead of your abs for these moves. 

Standing Ab Workout Details:

Standing oblique crunch 

Standing crunches 

Standing diagonal chop 

Standing knee to elbow lunge 

Complete 10 reps (each side) of each exercise for 3-4 sets 

30 seconds rest in between exercises 

Instructional Videos for At-Home Exercises:

Standing Oblique Crunches

Standing Crunches

Standing Diagonal Chops

Standing Knee to Elbow Lunges

Core Burner Workout

Core Burner Workout

Get ready to work that core! Super effective and you’ll definitely feel that burn!

Last two frames show modified options. Modify and adjust as needed….but, don’t stop trying! 

1️⃣Seated boat pose to knee grab 

2️⃣Rocket launchers with knee to elbow 

3️⃣Plank hip dips 

4️⃣Seated bicycles with weight drops (keep watching for double-time advanced option) 

5️⃣Plank push backs (modified option for #2) 

6️⃣Seated bicycles (modified option for #4) 

👉Complete 10 reps (each side) of each exercise for 3-4 sets 

👉30 seconds rest in between exercises 

Total Body HIIT Workout

Total Body HIIT Workout

Join me in this SUPER SWEATY total body HIIT workout?! Grab a friend and let’s GOOOO! 

Modifications are included so adjust and CRUSH! 

1️⃣Ground taps/sky jumps 

2️⃣Knee to elbow lunges 

3️⃣Squat jacks double time 

4️⃣Jump lunges 

WORKOUT: 45 seconds ACTIVE / 15 seconds REST / 60 seconds rest after completing all 4 exercises 

COMPLETE: 4 rounds 

Full Body Bodyweight Workout

No weights…no problem! Use your own body weight to tone and strengthen in this full body workout! Perfect at-home sweat sesh 🥵 

Modify the push ups by placing your knees on the ground. Swipe to the end to see a modification for the second exercise (tricep push up leg raise) 

1️⃣Prisoner squats with oblique twist 

2️⃣Tricep push up leg raise 

3️⃣Single leg deadlift knee raise  

4️⃣Push up shoulder taps 

💗Modification to the tricep push up leg raise 

👉Shoot for 20 reps of each exercise (10 each side) for 3-4 rounds. 

Incline vs Decline Push Ups. What’s the difference and which are best for women?

Incline vs Decline Push Ups. What’s the difference and which are best for women?

Incline vs Decline Push Ups. What’s the difference and which are best for women? 

The basic push-up in general seems like a simple enough exercise, right?! In truth, with some practice and good form, you can master them rather quickly. However, there are surprisingly many different variations of the push-up. Knowing the options, and which one is best for you, will help you reach your goals quickly and safely.  

Today we’re going to run through Incline vs Decline Push Ups: how to do them both and which one is right for you. 

A Bit About Incline Push-Ups  

An incline push-up is a simple variation to the starting position of a standard push-up. Rather than performing your push-up with your hands and feet flat on the floor, you raise the position of your hands. You are at an inclined angle from foot to head. 

You may find incline pushups to be a step up from your normal routine. The incline position primarily works your chest muscles, but you’ll also need to engage your core muscles to protect your back. 

While traditional pushups work your chest, arms, and shoulders, incline pushups take some of the pressure off your arms and shoulders to give you a solid chest workout.  

How to Nail Your Incline Push-Ups 

To perform an incline push-up, you need a stable, slightly-elevated surface. Exercise boxes are common, but you can also use retaining walls, a fence (like this previous example), or a bench.

Make sure whatever objects and surfaces you’re using will not slip and slide away. Also, make sure it’s wide enough that your hands can be a full shoulder-width apart, for the best form. 

To perform an incline pushup: 

  1. Stand in front of your box or bench, then squat or bend down and place both hands on either side of it with your fingers pointing forward. Your hands should be about shoulder-width apart.
  2. Once your hands are in the right position, step your body back into a plank position, one leg at a time. Make sure your body is in a straight line, your head is aligned with your spine, and that your lower back isn’t sagging before continuing.
  3. Next, bend your arms to help you slowly lower your chest toward the box. Straighten your arms to bring yourself back up into a straight line.  
  4. Repeat 10 times for 3 sets to start. You can increase the repetitions within each set as you get stronger.  

Tips to Modify: 

Modifying this exercise is the same as normal push-ups, with one additional range of motion. Using your knees instead of your toes makes the push-up easier. Bringing your hands slightly closer together makes it harder and works your triceps more. 

A Bit About Decline Push-Ups 

If incline push-ups raise the level of your head and hands when you perform the exercise, decline push-ups lower it. You form a declining angle from your feet to your head, by putting your feet on a higher surface. 

You can still use the same box or bench to do a decline pushup. Instead, the box is positioned underneath your toes while you’re in plank position. For decline push-ups, you have the option to select a stable or unstable object for your feet.  

Stable surfaces to raise your feet are objects like exercise boxes, stairs, retaining walls, benches or chairs. Unstable surfaces are objects like yoga balls or Bosu balls. It’s up to you what you want to use.  

To perform a decline pushup: 

  1. Kneel down with your back to the bench. Put your hands on the floor, shoulders over your wrists and elbows at 45 degrees.   
  2. Brace your core, glutes, and quads.  
  3. Push into the floor to return to starting position, extending your elbows. 
  4. Repeat 10 times for 3 sets to start. You can increase the repetitions within each set as you get stronger. 

Where regular push-ups work your core, arms, and shoulders, and incline push-ups will work more of your chest, decline push-ups work more of your arms and core. It’s more difficult to keep your core straight, and you will need to keep your abs, back, and glutes tight while performing the exercise. Additionally, you’ll get more focus on your arms and shoulders with this variation of the workout. 

Tips to Modify 

Modifying decline push-ups has the same range of options as modifying other push-ups. You can add weight to make it harder. You can use one arm or one leg to make it harder. Using a balance ball forces you to work your core to an additional extent to keep yourself stable.

Which Form of Push-Up is The Best for Women? Incline vs Decline Push Ups.

The answer is “it depends”. All forms of push-ups are good for working your upper body in general, but the modifications you make can help them focus on specific muscle groups. 

If you want to work on your upper chest, decline push-ups are the best. Decline push-ups also help with the upper back and shoulders, so if those are your areas of concern, the decline option is generally good. Incline push ups primarily work your chest muscles as well but, also require your core to engage in order to protect your back. Incline push ups also take some of the pressure off your arms and shoulders.

You can also get into a routine of switching between each kind of push-up every day. Do inclines one day then declines the following day. And don’t forget about the traditional flat push-up in the weekly rotation. The sequence can help keep your muscles shifting and working in different ways and pushes off the plateau you may reach. 

Doing push-ups every day, or working them into your overall exercise routine, can do a lot to build up your core and strength in your upper body. In particular, they’re an excellent exercise for your triceps, pectorals, and abdominal muscle groups. Just be sure to be safe, practice your form, and push yourself as necessary to reach your goals. 

Box HIIT with Modifications for Beginners

Box HIIT with Modifications for Beginners

Box HIIT! I’ve acquired quite a collection of at-home exercise equipment over the years. Surprisingly, one of my favorite, most versatile pieces, is this little wood box! Don’t let it scare you! As always, we can modify any exercise to meet your fitness level!

Pick which works for you right now in your journey…then advance as you can.
1. Box jumps
2. Box popovers
3. Box lateral step-overs
4. Box jump burpees

👉Complete each exercise for 45 seconds
👉Rest for 15 seconds then move on to the next exercise
👉Rest for 60 seconds after you have completed all four exercises
👉Repeat 5x or set your own workout time goal.

No Equipment Back Workout

Back Day 🔥 Four exercises you can do at home without any equipment! Yes, that is a dog 🐶 leg in the background! 

1️⃣Reverse snow angel 

2️⃣Reacher row 

3️⃣Lying back extensions  

4️⃣Superman (modified) 

👆Generally the Superman exercise is done with arms extended overhead (without locking elbows). I’m sharing modified option as original was causing me shoulder pain. 

5️⃣The last video shows you how to add a folded up towel to easily support your neck if you have neck injuries or discomfort. 

👉Shoot for 20 reps of each exercise for 3-4 rounds. 

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