Round 1— Dumbbell Overhead Press to Burpee from At-Home High Intensity Interval Workout

At-Home High Intensity Interval Workout

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Round 1— Dumbbell Overhead Press to Burpee

Start standing tall with your feet hip-width distance apart and a dumbbell in each hand. Keep your hips tucked under, your core tight, and your knees slightly bent as you lift the dumbbells up over your head until your arms are completely outstretched. With control, lower the dumbbells back down and prepare to transition into a burpee by crouching down (like a frog) and placing the dumbbells on the ground. Once the weights are planted firmly on the ground, thrust both of your feet back behind you so that you end up in a high-plank position. Immediately jump your feet back between your hands and stand up to return to the start position. Immediately raise your dumbbells back over your head to perform the next overhead press and continue the sequence for eight bouts of 20 seconds with 10 seconds rest between each bout.

WATCH how to do this exercise here.

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Round 2— Exercise A: Mountain Climbers

Start on all fours in high-plank position. With your core engaged and your upper-body stabilized, draw your right knee towards your chest, letting it hover there (keep your foot off of the ground) for a second before returning to the starting position and then repeating the movement with your left leg. Practice alternating between each leg slowly before picking up the pace and repeating the sequence more quickly. Continue the movement for 20 seconds with 10 seconds rest until switching to exercise B.

WATCH how to do this exercise here.

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Round 2— Exercise B: Jumping Jacks

Start standing tall, feet hip-width apart and core engaged. Jump up and spread your feet apart while simultaneously raising your arms up above your head. Land with your feet shoulder width apart or wider as your hands meet above your head. Immediately return to the starting position by jumping your feet back together and returning your arms back to your sides. Continue this movement quickly for 20 seconds with 10 seconds rest before returning to exercise A. (Alternate between exercise A and B for 8 rounds.)

WATCH how to do this exercise here.

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Round 3— Split Squat Jumps

Start standing tall, feet hip-width apart and core engaged. Leading with your right leg, jump into lunge position. (Make sure both knees form 90-degree angles upon landing, your forward knee landing directly above the ankle.) Immediately after landing jump back up and alternate your legs so that next time you land your feet have switched positions. Continue this movement quickly for eight bouts of 20 seconds with 10 seconds rest between each bout.

WATCH how to do this exercise here.

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Round 4— Exercise A: Push-ups

Starting on hands and knees, keeping your core engaged and your spine in a straight line, slowly lift up into high-plank position. Once you’ve assumed the starting position bend your elbows and lower yourself towards the floor. Push yourself back up to the starting position and continue the movement for 20 seconds with 10 seconds rest until switching to exercise B.

WATCH how to do this exercise here.

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Round 4— Exercise B: Squat Jumps

Start standing tall, feet hip-width apart and core engaged. Squat back as if you were preparing to sit down into a chair. Focus on sitting back into your heels. Be sure that your knees stay in line with your ankles. Once you’ve assumed squat position, quickly push through your feet and jump up as high as you can. Land lightly and quickly reassume squat position. Continue this movement quickly for 20 seconds with 10 seconds rest before returning to exercise A. (Alternate between exercise A and B for 8 rounds.)

WATCH how to do this exercise here.


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Round 5— Exercise A: Standing Dumbbell Triceps Kickback

Holding a dumbbell in each hand, stand with your feet hip width distance apart and bend forward at the hips while keeping your core engaged. Lift the dumbbells up towards your shoulders so that your elbows are bent, then extend your arms backwards until your elbows are fully extended. Concentrate on squeezing your Triceps at the end of each movement before returning to the start position. Continue the movement for 20 seconds with 10 seconds rest until switching to exercise B.

WATCH how to do this exercise here.

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Round 5— Exercise B: Alternating Side Planks

Start in high-plank position. Keeping your core engaged, slowly lift your right arm up off of the floor and start to roll to the outside edge of your left foot until you reach full side-plank position. Return to the center and then repeat the same sequence to the left side. Continute this movement for 20 seconds with 10 seconds rest before returning to exercise A. (Alternate between exercise A and B for 8 rounds.)

WATCH how to do this exercise here.

At-Home High Intensity Interval Workout