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At Home HIIT Workout Plan
No equipment, no problem, no excuses
➢ This program is made of 7 different routines. Each regimen
has a body part focus, some use common household items
(stairs, wall, towels/rags, or chair), no actual gym
equipment is needed. However, if you have weights or
bands feel free to add them in where you can for extra
resistance.
➢ Complete warm up sets 3 rounds for 15 reps to get your
heart rate up.
➢ Perform each exercise of workout 12 times for 3 rounds.
➢ Minimal breaks while doing circuit (3o seconds), 1 min- 1.5
min break between rounds.
➢ Full workout should be completed in 15-25 mins for
maximum fat loss. This is not a muscle building routine.
➢ Have fun
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Workout 1
Focus: Triceps & Abs
Warm Up: Jumping Jacks
Workout: *in house equipment- stairs
1. Triceps Dips
2. Stairs Walk Plank
3. Off the Floor Push Up
4. Crab Dip
5. Plank Jacks
6. Decline Push Up
7. Laying Leg Raise (down slow) with Reverse
Crunch
8. Side Plank
9. Single Arm Side Tri Push
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Workout 2 Focus: Legs and Abs
Warm Up: Burpees
Workout: *in house equipment towels/rags
1. Sliding Pike
2. Plank Leg lifts
3. Plank Sliding Knee Ins
4. Bridge Slide Outs
5. Sliding Mountain Climbers
6. Sliding Curtsy
7. Reverse Lunge Leg Lift
8. Plank Lateral Leg Slide
9. Crisscross Kicks & Flutter Kicks
Plank sliding knee ins not
shown- *same set up as
sliding pike, except knees
bend in toward chest
instead of straight leg
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Workout 3 Focus: Arms
Warm Up: Front Raise Plank
Workout:
1. Pike Push Up
2. Shoulder Tap Plank
3. Plank Up Downs
4. Inchworm Push Up
5. Superman Burpee
6. Plank Rotation
7. Table Top Arm Raise
8. Arm Circles
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Into burpee
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*clockwise & counter
clockwise
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Workout 4 Focus: Abs
Warm Up: High knees
Workout:
1. Jackknife
2. Flutter kicks
3. Crunches
4. Knees Down to Side Crunches
5. Elbow Plank
6. Legs up Toe Touch
7. Alternating Toe reach
8. Hip Twist Plank
9. Glute Raise Elbow Plank
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Workout 5 Focus: Legs
Warm Up: Plank Jacks
Workout: *in house Equipment chair
1. Jumping Bulgarians
2. Donkey Kick & Fire Hydrant
3. Tuck Jump
4. Side Lunge with High Knee
5. 180 Squat Jumps
6. Step Up Reverse Lunge
7. Jumping Step Ups
8. Curtsy Get-ups
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Workout 6 Focus: Arms & Abs
Warm Up: Plank Up Downs
Workout: *in house equipment towels/rags
1. Plank Run Drag (forward & backward)
2. Bear Crawl
3. Plank Push
4. Crab Walk
5. V Up Spread
6. Spider Plank
7. Bicycle Crunch
8. Reverse Plank
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*Don’t let feet
touch the floor
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Workout 7 Focus: Full Body
Warm Up: Burpees
Workout: *in house equipment wall
1. Elevated Glute Bridge
2. Wall Walk
3. Handstand Hold
4. Wall Push Up
5. Plie Squat
6. Slide Squat
7. Wall Sit (Toes Up)
8. Single Leg Wall Sit
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*When walking up wall, try to walk back on your hands and get
your body as verticle as possible
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• Come up to
your Tippy
toes as you
come up from
your squat and
pause in the
standing calf
raise position
until returning
to a flat foot
squatted
position
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