Happy Friday!! It's the fourth Friday of 2016 and to continue to ring in 2016, here is the fourth 16 minute workout to help you stay committed to your New Year's Resolution! These workouts are easy to perform no matter where you are and can easily fit into any busy schedule. All you need is a little motivation and 16 minutes!
This week's Free Fitness Friday Workout: 16 Minute HIIT Upper Body Workout
I performed this high-intensity upper body workout back at my gym, but you can complete this workout anywhere! All you will need is an open space, a jump rope (if you have one), an exercise mat (if you have one), and a chair / bench / or high step up box. Perform each exercise as listed in the workout and aim for 3-4 rounds (which will take you about 16 minutes to complete).
- 100 jump rope (or jumping jacks if you don't have a jump rope)
- 16 total partial push-ups (3 partial push-ups with 1 plyo push-up, 4x)
- 16 side plank & twist (8 each side)
- 16 shuffle planks (8 each side)
- 16 plank rockers (8 each way)
- 16 tricep dips
That's it! Repeat each round 3-4 times (with minimal rest), but be sure to maintain proper form during each exercise. (Since this is a higher-intensity workout, you may want to rest 1-2 minutes between each round). Check out this short video to see how to perform each exercise. (Note: Jump Rope exercise is not shown).
And that's all there is to it! Give this workout a try and you'll be glad you did! Only 16 minutes and you're done with your workout for the day!
Happy Friday, friends! Have a great weekend ahead!