It’s FINALLY Friday & the song Hello Friday comes to mind.
I love that song wayyy too much, but can you blame me?! It makes everyday feel like Friday. HA.
For a lot of people, Spring Break is on the rise so I know maintaining a normal workout schedule has made its way to the bottom of the priority list. I mean, who really has time to break a sweat when you’re too busy tanning on the beach & basically just ignoring all of life’s responsibilities?
Personally, I love working out while on vacation because being in a pretty place makes it that much easier to withstand a tough workout. High intensity interval training (HIIT) is my favorite way to get my heart rate up, especially when I’m somewhere like a beach and have no equipment.
What is HIIT, you ask?
ACE Fitness defines it as:
High Intensity Interval Training (HIIT) is a system of organizing cardiorespiratory training which calls for repeated bouts of short duration, high-intensity exercise intervals intermingled with periods of lower intensity intervals of active recovery. On a 1-10 scale of perceived exertion, high intensity can be considered anything over an effort level of 7.
In short, it’s combining a very fast movement with a short amount of rest. SOO I thought I’d give y’all a HIIT workout that can totally be done over Spring Break (that means no excuses…LOL) and it doesn’t take too long to complete!
This workout is meant to be performed in a circuit style of training. So complete one set of each specific exercise, then repeat for the desired number of circuits. Set a timer and perform each exercise for 1 minute then rest for 30 seconds before starting the next exercise. Perform the entire circuit 3 times! This workout is meant to be performed quickly and should take around 20 minutes to complete.
SPRING BREAK HIIT WORKOUT
- Assume a push-up position so your hands are directly under your chest at shoulder width apart with straight arms.
- Your body should form a straight line from your shoulders to your ankles.
- Lift your right foot off the floor and slowly raise your knee as close to your chest as you can.
- Return to the starting position and repeat with your left leg.
- Continue alternating for the desired number of repetitions.
- Stand straight with the feet hip width apart, looking straight ahead and arms hanging down by your side.
- Jump from one foot to the other at the same time lifting your knees as high as possible, hip height is advisable.
- The arms should be following the motion.
- Touch the ground with the balls of your feet.
- Bend over and place your hands on the floor in front of you, just outside of your feet.
- Jump with both feet back so that you’re in a push-up position.
- Jump your feet forward, back toward the hands.
- Explosively jump into the air, reaching your arms straight overhead.
- Start in a plank position with your core engaged.
- Push up off of your left arm so that you are supporting your weight with your left hand, then push up off of your right hand.
- You should now be in a push-up position.
- Reverse the movement and lower yourself back down to your forearm on your right hand first, then your left.
- Alternate between starting with your left and right arm until you’ve reached the desired number of repetitions.
SQUAT JUMP TO TUCK
- Stand with your feet shoulder-width apart.
- Start by doing a regular squat, then engage your core and jump up explosively.
- As you jump up, bring your knees towards your chest to perform a tuck in the air.
- Land with soft knees and perform another squat to repeat the movement.
I can literally just envision myself on a beach, in a bikini, doing this workout and literally LOVING it.
If you want more workouts, be sure to check out my exercise index! I’ve got loads of workouts there and I’m constantly adding more.
What workouts do you want to see more of?!