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The 'Choose Your Own Adventure' HIIT Workout

by
author image Lauren Bedosky
Lauren Bedosky is a Minnesota-based health and fitness writer.

Slide 1 of 11

 
 
The 'Choose Your Own Adventure' HIIT Workout
Ken Stachnik/LIVESTRONG.COM

Next time you’re uninspired by your regularly scheduled workout, swap it out for a short-and-sweet circuit made up of moves that target your weaknesses or play up your strengths. To get you going, Mark Schneider, personal trainer at The Movement Minneapolis, offers this “choose your own adventure” workout plan. In this scenario, you pick your moves and timing. Any combination of these exercises will force you to engage your core and move outside your normal patterns, Schneider says. The result is a fresh, fun interval workout that can be done in less than 20 minutes. Enjoy your adventure!

Step 1: Pick Your Moves
Ken Stachnik/LIVESTRONG.COM

STEP 1: PICK YOUR MOVES

You have six exercises to choose from, outlined in the following slides. The exercises are categorized by focus: lower body, upper body and core. If you want a full-body workout, pick one exercise from each category. Alternately, if you want to focus primarily on your upper body, lower body or core, perform the two moves in that section and add in one move from another.

Step 2: Pick Your Time
Ken Stachnik/LIVESTRONG.COM

STEP 2: PICK YOUR TIME

To get your heart pumping, cycle through your three chosen exercises by alternating 30 seconds of work with 30 seconds of rest for six rounds. To make things more challenging, limit your rest to 10 seconds. And if you want to focus on muscular endurance, don’t pause during the movements. By doing so, you’ll maintain constant tension on the muscles involved, which boosts your burn.

Lower Body: Curtsy Lunge
Ken Stachnik/LIVESTRONG.COM

LOWER BODY: CURTSY LUNGE

Stand with feet hip-width apart. Hold a dumbbell or kettlebell against your chest with both hands. Keeping your weight on your left leg, step your right foot back and across the left leg until you end in a lunge. Return to start. Alternate legs for 30 seconds.

Lower Body: Goblet Shooter Squat
Ken Stachnik/LIVESTRONG.COM

LOWER BODY: GOBLET SHOOTER SQUAT

Begin in a staggered stance with your left toe a few inches away from right heel. The left heel should be lifted off floor, knees close to touching. Hold a dumbbell or kettlebell against your chest with both hands. Keeping your weight on your right leg, bend at your knees and hips to lower into a squat. Stand to return to the starting position. Stay on the same leg for 30 seconds, and then switch to the other leg for your next set. Alternate legs for six rounds to complete three rounds per leg.

Upper Body: Elbow to Hand Press-Up
Ken Stachnik/LIVESTRONG.COM

UPPER BODY: ELBOW TO HAND PRESS-UP

Assume a push-up position on the floor, but begin with elbows on the floor directly under your shoulders (elbow plank position). Press up to straighten your arms; slowly lower back down to the elbow plank position. Repeat for 30 seconds. To make it easier, elevate your hands on a box or bench or perform the movement on your knees.

Upper Body: Push-Up Crawl
Ken Stachnik/LIVESTRONG.COM

UPPER BODY: PUSH-UP CRAWL

Get into a push-up position on the floor with your feet wider than hip-width apart. Lower your body down into a push-up. Step your right hand out to the side, allowing your body to shift to the right. Press up to straighten your arms. Reverse the motion, then repeat in the other direction. Alternate for 30 seconds. To make it easier, elevate your hands on a box or bench or perform the movement on your knees.

Core: Plank Tuck
Ken Stachnik/LIVESTRONG.COM

CORE: PLANK TUCK

Begin on your hands in a plank position (the top part of a push-up). Jump both feet forward so your knees touch the inside of your elbows. Jump your feet back to the starting position. Keep your butt down throughout movement. Repeat for 30 seconds.

Core: Seated Roll
Ken Stachnik/LIVESTRONG.COM

CORE: SEATED ROLL

Sit on the floor with your knees bent. Keeping your body tight, roll backward. Use your core to roll yourself back to a seated position. Repeat for 30 seconds. To make it harder, use momentum and the power generated from your core to propel yourself to a standing position when you roll forward. Tip: Use a mat to protect your tailbone.

What Do YOU Think?
Ken Stachnik/LIVESTRONG.COM

WHAT DO YOU THINK?

Are you looking forward to choosing your next workout adventure? Which of these exercises are you most intrigued by? What’s your favorite go-to interval workout? Let us know your thoughts in the comments!

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