AJ Govoni

Holistic Movement

Workout ≫≫ Upper Body HIIT // Travel Workout

move dailyAJ GovoniComment
 pic: Oakley

pic: Oakley

No Equipment Upper Body HIIT Workout
 

Here's another workout I've done traveling. This one requires no equipment besides a chair/bench, and should take under 40 minutes to complete!

How it works: You'll alternate between HIIT bursts and strength sets. I chose to run for HIIT but can also do plyometric moves if the outdoors/treadmill isn't available, and well, just to change it up! I've given sprint alternatives below!

*HIIT #1: 3 Rounds
1) Run Hard 1 Minute
2) 30 Seconds Recovery
3) Repeat for a Total of 3 Rounds

SET #1: 4 Rounds
1) Push-ups: 10 Reps
2) High Plank with Alternating Opposite Arm & Leg Extension: 10 Reps (5 on each side)

*HIIT #2: 3 Rounds
1) Run Hard 1 Minute
2) 30 Seconds Recovery
3) Repeat for a Total of 3 Rounds

SET #2: 4 Rounds
1) Tricep Push Up to Side Plank (T Rotation): 10 Reps
2) Supermans: 10 Reps

*HIIT #3: 3 Rounds
1) Run Hard 1 Minute
2) 30 Seconds Recovery
3) Repeat for a Total of 3 Rounds

SET #3: 4 Rounds
1) Tricep Dip With Hip Press: 10 Reps
2) Super Planks (high plank to forearm plank): 8 Reps (4 each side)

*HIIT #4: 3 Rounds
1) Run Hard 1 Minute
2) 30 Seconds Recovery
3) Repeat for a Total of 3 Rounds

SET #4: 4 Rounds:
1) Diamond Push Up to Leg Lifts: 8 Reps
2) Reverse Table Top with Opposite Hand and Toe Touch: 10 Reps (5 each side)

*Change up your HIIT:
choose one of the following for each set:

  • mountain climbers

  • chest to floor burpees

  • jump rope

  • skater leaps

  • push up plank jacks

    Example: for HIIT #1: You would do 3 rounds, 1 minute chest to floor burpees. For HIIT #2: 3 rounds of 1 minute jump rope! You choose!