HIIT, Tabata, Interval training: 20 minute high intensity circuit workout

I am sitting at my desk sweating like crazy as I type this. Why? Because I just did a high intensity workout at home. If you want to sweat as much as I am, and burn hundreds of calories in a short amount of time, keep reading for the workout I just completed. 

Caution: This is a HIGH INTENSITY workout. If you know of a reason you should not be doing intense cardio training, do not attempt to complete this exercise. For everyone else, do the circuit 3 times through. Be sure to warm up and cool down as well!

  • 1 minute of 3/2/1 push-ups. Lower yourself for three seconds, hold for two seconds at the bottom, then push up for 1 second. Drop to a knee or both knees if you can’t do pushups with correct form.
  • 20 seconds rest
  • 1 minute of 3/2/1 squats. Just use your body weight, or grab a couple dumbbells to make it more difficult.
  • 20 seconds rest
  • 1 minute of pull-ups. For this you will need a pull-up bar and some resistance bands or a chair for assistance. Take time in between pull-ups, but go for the full minute.
  • 20 seconds rest
  • 1 minute kettle bell snatches. Dumbbells also work.
  • Rest for 100 seconds and repeat!
According to my heart rate monitor I burned 350 calories in 23 minutes. If you don’t have dumbbells or a pull-up bar, insert a set of planks or a set of burpees where needed.

This is a great example of what kind of workout you can get at home. Contact me for at-home personal training in Minneapolis and St. Paul. 

Certified Personal Trainer

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