I like to have a plan before I get to the gym. If I'm not going to a group class, I usually like to lay out what I'm going to do ahead of time, either on paper or at least in my head. If I just go and start doing squats willy-nilly or jogging on the treadmill with no idea of how long or hard I'm gonna go, my workout probably won't end up being as challenging. It's way too easy to quit early when there's no set goal you're trying to reach.
This particular workout I planned and implemented recently at the gym was so great and challenging, so I thought I'd share it with you all. I jotted it down on a little notepad before I went (don't worry, I'll spell it out much more clearly for you below).
You do probably need to go to the gym to do this workout (unless you're super lucky and have a home gym!), or you can adapt it to do outside and/or at home. It involves some HIIT on the treadmill followed by 25-30 minutes of circuit training with more HIIT, weights, plyometrics, and abs. It targets all of the major muscle groups and you should definitely feel it the next day!
I'll try to provide clear instructions and/or a YouTube video where needed. I don't have pictures of each exercise because I work out solo and am too focused to take lots of "selfies" while working out. Okay.... maybe just one. ;)
Full Body HIIT & Circuit Workout
Duration: 45-55 minutes, depending upon pace and break times
Intensity level: Intermediate/advanced (please adjust to personal fitness level, take breaks as needed, and drink plenty of water)
Equipment needed:
-Treadmill
-Barbell and weights for squatting (I add 40 lbs on to the bar; adjust to your level)
-Dumbells (I use 10 lb dumbbells; adjust to your level)
-Jumprope
-Mat
-A bench or step for tricep dips
Here's the simplified version of the workout to bring with you to the gym. Below that, find all of the details and instructions (videos, pictures, tips). Try it out -- I guarantee you'll feel the burn!