Fuel for the Soul

Nourish the Body, Nourish the Soul

Free Fitness Friday: at home pyramid HIIT workout

Fitness, WorkoutkellypuryearComment

So thankful that it's FINALLY FRIDAY! I don't know about y'all, but this week seemed to drag on and on for me and I cannot wait for the weekend! Once again, I have a busy weekend ahead, but you better believe that I will make time to fit in this quick at home HIIT workout!

I wanted to share this workout with you since you can really perform this workout anywhere and anytime that works for you and fits into your busy schedule. This workout is especially effective for my busy mom's and dad's out there and can be modified for any fitness level!

This week's Free Fitness Friday workout: at home pyramid HIIT workout

In order to perform this workout, you will need at least 10 minutes, an open space to move and jump around, a fitness mat (if you have one) or a towel, and a jump rope (if you have one). Your goal is to complete 100 reps of the first exercise, then 80 reps of the second, then 60... until you work your way down to 10 reps of the 6th exercise... then work your way back up to 100 reps of the 11th exercise to complete one round of the pyramid. After you complete the 11th exercise, then you rest for 1-2 minutes and repeat the pyramid starting at 100 reps of the first exercise, then 80 reps, and so on until you reach 100 reps of the 11th exercise to complete round 2. Try to complete 1-3 rounds (with the given amount of time you have) for a calorie-blasting full-body workout that will have you feeling great and energized for the weekend ahead!

Here's the work out!

Round 1:

  1. 100 jump rope (or jumping jacks)
  2. 80 mountain climbers (40 each leg)
  3. 60-second plant
  4. 40 high knees (20 each leg)
  5. 20 jumping squats
  6. 10 burpees (with the push-up at the bottom and jump at the top)
  7. 20 jumping lunges (10 each leg)
  8. 40 donkey kicks (20 each leg)
  9. 60-second reverse plank
  10. 80 mountain climbers (40 each leg)
  11. 100 jump rope (or jumping jacks)

** Rest 1-2 minutes, then repeat (starting back at 100 jump rope / jumping jacks)

That's it! Now get going and have some fun blasting some calories and burning off the work-week frustration! I know I sure will!

As always, please contact me if you have any questions about how to perform any of these exercises (or if you'd like a modified version of this workout) and have a great weekend ahead!