Circuit 1: 12 Minute HIIT

You may have seen this in my Lose 10 lbs in 30 Days plan. I’m including it in here since it is a circuit and it’s a damn good one. You can extend it to 3 or 4 rounds so it’s more of an 18 or 24 Minute HIIT.

pushup rows

THE WAY IT WORKS:

You’ll be doing intervals of 30 seconds, alternating between High Intensity and Low Intensity exercises. For the Low Intensity intervals, you’ll simply run in place in a calm, let-me-catch-my-breath-so-I-don’t-die pace. Start with a Low Intensity interval.

The only equipment you need are a pair of hex dumbbells like the ones pictured above (hex so they don’t roll around).

You’ll also need to set a countdown or interval timer that repeats so you can set it to 30 second intervals. You can use a phone app or what I use is a cheap Timex wristwatch that I got at Target. Or see this page for some great online timers I like to use as well.

The exercises in RED are the High Intensity intervals.

Start with 30s light jog in place to warm up.

1. Pushup Dumbbell Rows
Perform a pushup on dumbbells, then row one to your ribs, making sure you don’t rotate your hips. Bring the dumbbell back down. Another pushup, then row the other one. Fast paced. Better with hexagon dumbbells so that they don’t roll. Use a weight that’s challenging for the rows but not so much that you can’t do 30 seconds of it.

If you can’t do pushups, go ahead and do them on your knees but don’t have your knees close to your hands. Work your way to having your knees way back to where you eventually get on your toes for regular pushups.

If you don’t have dumbbells, do this exercise until you get some:
Pushups + Reverse Fly: Perform a pushup with feet together. Then keep one arm straight and extend it to the side. But don’t rotate your torso! Keep your shoulders side by side; not one over the other. It should be hard to keep yourself from falling over. Another pushup, then raise the other arm.

But the Pushup Dumbbell Rows are better. Walmart has great prices on hex dumbbells.