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Cari Fit

Cari Fit

Fitness Advice, Workout Tips, and Inspiration

free workout

Holiday HIIT Workouts For Home and Gym

Over the holidays we typically don’t have much free time and are extra busy with shopping, parties and family/friends. But, this is actually the BEST time to keep up with your workouts. Working out over the holidays will not only keep you looking your best, but it will relieve stress, counteract extra holiday treats and also give you a jump start on those New Years resolutions and fitness goals. Try these workout below – they only take 30 minutes each.

At Home HIIT Workout (30 minutes):

Equipment: 1 set of medium dumbbells and a mat, towel or carpet for cushion

Warmup by doing 10 squats, 10 jumping jacks and 10 sets of high knees x 4 sets (about 3 minutes)

Perform all 5 exercises in a row and aim for 15-20 reps of each. Then, do the whole workout 3-4 times.

  1. Squat with Hip Abduction. Perform a squat, then kick your right leg out to the side, squat again and then do left leg. Hold 1-2 weights to make it harder.
  2. Pushup to Ankle Reach. Perform 1 pushup, then press yourself up and back (like downward dog) and reach your right hand under your body and touch your left ankle or shin. Repeat pushup and then touch left hand to right leg.
  3. Double Crunch. Place hands behind head and crunch your knees towards chest, as you bring your shoulder blades up off the floor.
  4. Plie Squat With Alternating Upright Row. Stand with toes pointing slightly out and 1 weight in your right hand. Perform 1 upright row with right arm, then squat down and set weight on the floor. As you stand back up from squat position, pick up weight with left hand and perform upright row on left arm. Alternate quickly and perform 20 reps.
  5. Burpee With Bent Over Row. Perform a regular burpee with your hands on your weights. Squat down, place weights on the ground, jump back to plank, jump feet back in, stand up (be careful not to round your back as you stand up) and perform a bent-over row with your knees bent. Repeat.

 

HIIT Workout At The Gym (30 minutes):

Equipment: Gym machines and 1 kettlebell

  1. warmup on a cardio machine for 5 minutes
  2. Grab a kettlebell (10-15lb for beginners, 15-20lb for intermediate and 25+lb for advanced or guys) and find the seated leg extension machine (for quads). Perform 1 set of quad extension on the machine (make sure the machine is set up correctly for your body and height). Aim for a weight that’s heavy enough where reps 12-15 are almost impossible to complete but you can with good form. Then, stand up by the machine and do 15-20 squat to shoulder presses holding the kettlebell (by the ball and not handle). Alternate the machine with squat to KB shoulder press 3-4 times.
  3. Find either a seated hamstring curl machine or a face-down hamstring curl machine (lie face-down and curl heels to glutes). Perform 12-15 reps, then stand up and perform 1-arm kettlebell rows (hold kettlebell by the handle). Bend knees and step back with your right leg so you are in a semi-lunge position. Place left hand on knee, bend over (keep back flat) and row the kettlebell up and back with your right arm. Squeeze your shoulder blades together. Perform 12-15 reps then switch arms. Repeat both exercises 3-4 times.
  4. Find a seated hip abduction machine. This is the one where the pads go on the outside of your knees and you are pressing them outward to work glutes and outer thighs/hip abductors. Perform 15-20 reps and be sure not to let the weights crash together – so that means you have to constantly keep tension in the machine and never let your knees touch together. After 1 set, stand (or you can do these seated) and grab the kettlebell and do 12-15 overhead tricep extensions. Repeat both so you do 3-4 sets.
  5. Finish with some extra cardio and core. Do a standing high-knee run for 45 seconds and then hold a plank for 45 seconds. Repeat both 3-4 times.

 

Join The Fit For Fall Challenge With Bombshell Bootcamp & Win Prizes!

BBCFall2014

Join my Fit For Fall Challenge with Bombshell Bootcamp*! We are starting a new Fall challenge for the month of October to get you fit and toned to jumpstart the holiday season! Follow along with us as you do a different workout each day! You do not need to live in Houston to join our challenge! We provide the sample workouts (even bootcamp workouts) and videos for you to do each day. Carrie and I will also be posting our workout tips on our Facebook Page and following along with you guys every week!

*This post is also featured and available to share/follow on Bombshell-Bootcamp.com!

Below is a calendar for you to follow. We realize that many of you do not live in Houston and aren’t able to attend our bootcamp on the “Bootcamp” days. So, for those days – we recommend another bootcamp workout or one of the options below. Try to stick to this plan as closely as possible.

Set some goals for yourself whether it’s to lose 5lb, lose some body fat, shave 3 minutes off your 5k time or be able to do 30 pushups without resting! Follow along with us as we share tips and some of our own workouts (they will fit into your schedule below) on the Bombshell Bootcamp Facebook Page!

Contest Details:

Share this post with your friends and you’ll be entered to win this great fall fitness package valued at over $200!

One winner will receive: an new fall tank and bra from Oakley Women (pictured below), a cool “Tablet Tail” that you can use to workout with your iPad (it’s perfect for the treadmill!) and a copy of Mason Jar Salads by Julia Mirabella that includes some great fall recipes!
[one-half]

Mason-Jar-Salads-and-More-by-Julia-Mirabella-216x300Mason Jar Salads by Julia Mirabella

[/one-half][one-half last]

Screen Shot 2014-10-01 at 1.50.36 PMOakley Energy Tank

[/one-half][one-half]

Screen Shot 2014-10-01 at 1.40.06 PMOakley Continuance Bra

[/one-half][one-half last]

Screen Shot 2014-10-01 at 3.13.41 PM

Octa Tablet Tail – Monkey Kit

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*Start Date: October 1st -5pm CT *End Date: Fri October 10th – 5pm CT

Follow the instructions below! The person with the most points wins!
a Rafflecopter giveaway

Here is Your Calendar (click to enlarge)!

octobercalendar

Workout Details

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[accordion title=”Bootcamp Workout”]

Bootcamp Workout

Attend Bombshell Bootcamp!

or

Do our Filthy Fifty Workout below and watch our Burpee Video to make sure you are doing your burpees right!

614x595xfilthyfifty21-1024x992.jpg.pagespeed.ic.qW9d89otXg

[/accordion]
[accordion title=”AMRAP Workout”]

AMRAP Workout

Do this video x 2:

[/accordion]
[accordion title=”Tabata Workout”]

Tabata Workout

Do this video x 3:

[/accordion]
[accordion title=”Tight End Workout”]

Tight End Workout

Do this video x 3

[/accordion]
[accordion title=”Cardio and Core”]

Cardio and Core:

Your choice of cardio for at least 30 minutes plus 10 minutes of abs.

We recommend Cari’s Hill Workout followed by the planks Cari features in the video below:

 

[/accordion]
[accordion title=”Booty Workout”]

Booty Workout

Do this “It’s Hot” Circuit followed by Cari’s Butt Workout!

itshotcircuit

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[accordion title=”Yoga or Recover”]

Yoga (or OFF if you need recovery)

Try a new yoga class! Or, we recommend you do Cari’s yoga series that were featured in OM Yoga Magazine! Warmup first by doing the poses in this workout video (hold each for 2-3 full breaths). Then, do the below vinyasa flow 3-4 times.

 

26 Sequence Screen Shot 2014-10-01 at 8.36.18 PM

Screen Shot 2014-10-01 at 8.37.49 PM Screen Shot 2014-10-01 at 8.37.22 PM

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‘Tis The Season With Tabata

‘Tis The Season With Tabata

All of these are done in tabata format with 20 seconds on/10seconds off. Not sure what Tabata is? Read here. You can do this workout with any holiday or theme – just use a good mix of cardio and strength training to burn the most fat!

 

 

Do all for 1 round (1 round = 8 sets for 4 minutes total). For the * ones alternate each.

  • Reindeer Sprint Runs (sprint up and down path/trail)
  • Sleigh-ride Shoulder Raises (alternate front and side raises each 20 second interval)*
  • Jingle Bell Burpees
  • Stocking Single Leg Squats (1 leg for each round)*
  • Jolly Jack Squats
  • Christmas Tree Tricep Extensions (1 arm for each round)*
  • Holiday Hills (if you don’t have hill to run – do more sprints)
  • Santa Sumo Squats
  • Mistletoe Mountain Climbers
  • Present Pushups

Core:

  • Candy Cane Crunches (double crunch)
  • Tinsel Tucks (twisting/tuck planks)
  • Snow Angels (alternate “X” Crunch then “superman” face down)

 

 

 

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