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HIIT for Beginners Week 2: Bodyweight Strength Circuit

WELCOME TO HIIT FOR BEGINNERS!

Today’s session features a body weight-only interval training strength circuit that can easily be done in a small space at home. In the workout video below, we’ll focus on multimuscle moves designed to bring your heart rate up while also building strength and endurance. Listen to your body throughout the sessions, and modify or skip any moves that are too much for your current fitness level. (I’ll also provide options throughout the routines to help you make it work for you.)

HIIT FOR BEGINNERS WEEK 2: BODY-WEIGHT STRENGTH CIRCUIT

This workout can be logged as “Calisthenics” in your MyFitnessPal app.

Tell us when you’ve completed this week’s workout. Share it in the comments below, or tag us in your checkins @MyFitnessPal so we can cheer you on!

HERE IS YOUR WEEK 2 WORKOUT SCHEDULE:

Day 1: HIIT for Beginners: Body-Weight Strength Circuit

Day 2: Moderate-Intensity Cardio (walking, cycling or try this steady-state session)

Day 3: Active Rest Day

Day 4:  Total-Body Strength Training (try this 30-minute session)

Day 5: Stretching or Flexibility Work (try this 8-minute total-body stretch)

Day 6: HIIT for Beginners: Walking Intervals

Day 7: Active Rest Day

Looking for a full at-home program that includes everything from high-intensity interval training to total-body strength training, brain fitness, prehab exercises and more? Check out “Walk STRONG: 6 Week Total Transformation System!” This balanced program has everything you need to succeed, including online support and accountability. Save 20% when you use the exclusive MyFitnessPal promo code “3Z74EZAT” at checkout on Amazon.com.

The post HIIT for Beginners Week 2: Bodyweight Strength Circuit appeared first on Under Armour.

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8 Travel-Friendly Bodyweight Exercises You Can Do Anywhere

The busy holiday season can disrupt our fitness routine, making it hard to sneak in our workouts. Even if you cannot make it to the gym for your favorite class or take a jog outside, you can get an efficient workout in your living room or hotel.  

Try this quick and easy equipment-free workout video to keep yourself moving. Start with 1 set of 5–10 reps of each exercise for a quick 5-minute workout. Increase the number of sets for more intensity.

SQUATS

Make sure your knees don’t extend beyond your toes. Keep your weight in your heels, maintain a neutral spine, keep your chest open and flex at your hips.

REVERSE LUNGES

Extend your leg back into a lunge, maintaining a neutral spine and shoulders above your hips. Switch legs.

LATERAL LUNGES

Legs start wide, and step or shift your weight laterally (side-to-side) as you push your hips back. Each side is one rep.

PUSHUPS INTO SIDE PLANK

Start on your knees or toes, and drop your body into a pushup. As you push up, open into a side plank. Each side is one rep.

PLANK PRESS INTO MOUNTAIN CLIMBERS

Start in a plank position with your hands below your shoulders. Complete two mountain climbers (starting with your right leg), then replace your hands with your elbows and press back to your hands (starting with your right hand). Repeat on the left.

BRIDGES

Start on your back with your knees soft and feet hips-width on the floor. Squeeze your glutes, pull your navel in and lift your hips off the floor, engaging your glutes and hamstrings.

BICYCLES OR DOUBLE-LEG HIP THRUST AND PUSH

Start in a supine position, and pull your right knee toward your chest. Contract your abs to lift your shoulders off the floor and alternate leg presses while you slightly rotate your torso.

REVERSE CRAB WALK

Start in a seated position, and push up into a bridge. Lift your right hand and left leg, and reach across the body toward your toes, keeping your hips off the floor and rotating your torso. Repeat on the left.

The post 8 Travel-Friendly Bodyweight Exercises You Can Do Anywhere appeared first on Under Armour.

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