4 High Intensity At Home Workouts

Mother nature must have decided that her favorite color is white because as I write this, giant snowflakes are hurtling past my window with a February kind of ferocity. It’s pretty, but it’s not conducive to getting to the gym. Whether a snow storm has you stuck inside or your basement gym has been calling your name for week’s now, you can still get your heart-pumping with these high-intensity at-home workouts.

At home workouts need to be fast-paced, light on the equipment and over quickly or else I’m just not motivated to get it done. Each of these workouts can be done in under 30 minutes, uses minimum equipment and will have you feeling that muscle burn tomorrow.

Workout 1: Plank It Out

Circuit 1: Perform each exercise for 45 seconds, followed by 15 seconds in a forearm plank hold. Rest 30 seconds before moving on to the next exercise. Total circuits: 2.

High Knees
Mountain Climbers
Jump Lunges
Forward Bounds
Burpees

Circuit 2: Perform each exercise for 40 seconds, followed by 20 seconds in a forearm plank hold. Rest 30 seconds before moving on to the next exercise. Total circuits: 2

Single Leg Glute Bridge – left leg
Single Leg Glute Bridge – right leg
Mountain Climbers
Supermans

*Make this second round harder by adding a glute band like this Teknifit Band that I’m obsessed with.

Workout 2: Core Conditioning

Do 1 circuit of cardio followed by 2 rounds of core.

Cardio Circuit: 45 seconds of work followed by 15 seconds of rest

Lunge Knee Ups – left leg
Lunge Knee Ups – right leg
Mountain Climbers
Squat Pops
Side Shuffles

Core 1:

Boat Hold Heel Taps – 15
Flutter Kicks – 15
Scissor Kicks – 15
Toe Touches – 15

Repeat Cardio Circuit

Core 2:

Forearm Plank – 20 seconds
Left Side Plank – 20 seconds
Right Side Plank – 20 seconds
Plank Up Downs – 20 seconds
Forearm Plank – 20 seconds

>> Make your workout work for you – keeping track of the work you do, the weight you lift and the reps you knock out could have some monumental affects one your future fitness level.

Workout 3: HIIT IT

This workout is set to Tabata Protocol: 20 second of work (90-100% of work capacity), followed by 10 seconds of rest, and repeated for a total of 8 times. For each Tabata set you will alternate between 2 exercises.

Tabata 1: Burpees + Curtsy Lunges

Tabata 2: Mountain Climbers + Plank Up Downs

Tabata 3: Squat Pops + Push Ups

Tabata 4: Tuck Jumps + Kettlebell Swings

Workout 4: Kettlebell Burn

AMRAP: perform as many rounds as possible in the given time.

Round 1 – 8 minutes:

15 Kettlebell Swings
8 Kettlebell Upright Rows
6 Forward Lunges – left leg
6 Forward Lunges – right leg

Round 2 – 6 minutes:

6 Kettlebell Push Presses each side
8 KB Goblet Squats
3 Turkish Get Ups each side