Decrease Physique HIIT Circuit

Able to sweat and shred? Be part of Coach Neesha from Group Betty Rocker for this tremendous enjoyable 5-move decrease physique HIIT circuit! It can energize you and work your muscle groups with elective weighted objects.

Coach Neesha is a NASM Licensed Private Coach and a Group Betty Rocker Coach. 

Every of those strikes is designed to work your glutes, quads or hamstrings, with some workout routines strengthening your core on the similar time.

You’ll even be performing some heart-pumping cardio strikes like sumo squat thrusts and surfer pop ups to essentially really feel the burn.

And with a circuit type construction, you’ll repeat every transfer as many occasions as you may inside a 30-45 second window, giving it that super-sweaty, high-intensity really feel.

Right here’s a word from Coach Neesha: I encourage you to fulfill your physique the place she is and take these strikes at your personal tempo, specializing in correct alignment and engagement to get essentially the most out of each little bit of this fast and sweaty exercise. Get able to rock it and let me understand how you probably did within the feedback under – we love to listen to from you! 

Let’s get proper into this!

Love having exercises you are able to do ANYWHERE, ANYTIME – and a well-designed plan to observe so that you get the BEST RESULTS?  Take a 30-day Problem in Rock Your Life and have exercises like this formatted right into a plan to observe!

Decrease Physique HIIT Circuit

Click on to develop and see all exercise transfer descriptions

Tools: Non-obligatory weighted objects
Format: Carry out every transfer for the prescribed time and repeat for 3 rounds.


Transfer 1: Squat to Reverse Lunge (0:45)

  • Start standing along with your core engaged, chest upright and holding a weight in your palms at chest stage.
  • Protecting your chest up tall and weight again in your heels, squat straight down and shoot your hips again barely. Guarantee your knees aren’t buckling in and your chest is upright.
  • Drive via your heels and energy via your posterior chain to return to standing.
  • Subsequent, step your proper foot again behind you and start bending your again knee till it practically touches the bottom in a 90 diploma angle (guarantee your knee just isn’t capturing out over your toe and preserve an upright chest).
  • As you get up, energy via your entrance heel and convey your again foot to fulfill your entrance foot as you come to standing.
  • Repeat along with your left leg after which repeat that sequence.
  • MOD: Carry out this with no weight and maintain onto a chair or wall to assist stabilize.

Transfer 2: Sumo Squat Thrust (0:30)

  • Start standing along with your core engaged and chest up tall.
  • Bend your knees and plant your palms on the ground or mat in entrance of you (palms stacked straight under shoulders) and leap or step your toes again right into a tall plank place, holding your stomach button in and as much as hold your core engaged.
  • Soar or step your toes again to the skin of your palms and are available again to standing, loading your weight in your heels and utilizing your momentum to energy you up right into a sumo leap.
  • MOD: Carry out this motion along with your palms on an inclined floor, like a chair, sofa or ottoman. You can too take the impression out solely by stepping backwards and forwards relatively than leaping, and coming as much as a physique squat relatively than a leap.

Transfer 3: Ground Wipers (0:45)

  • Start mendacity on the bottom with a weight in every hand, straight over your chest, and your legs straight out, hovering barely above the bottom.
  • Have interaction your blueberry backbone by gently urgent your decrease again into the ground and carry your legs up and to the precise towards your weights.
  • Slowly decrease your legs again down and repeat on the left.
  • Hold your hips on the ground the whole time so that you’re not rocking your hips up.
  • MOD: Hold your legs bent as you carry your legs.

Transfer 4: Surfer Pop Ups (0:30)

  • Start standing along with your core engaged and chest up tall.
  • Bend your knees and plant your palms on the ground or mat in entrance of you (palms stacked straight under shoulders) and leap or step your toes again right into a tall plank place, holding your stomach button in and as much as hold your core engaged.
  • Soar or step your toes in towards your chest and over to the precise facet, touchdown in a deep squat with toes turned out. Pop as much as do a leap squat after which plant your palms on the ground and leap again right into a tall plank.
  • On the following rep, leap your toes in towards your chest and to the left facet and repeat.
  • MOD: Carry out this transfer from an elevated floor or step your toes in separately to the facet and get up in a physique squat as a substitute of leaping.

” I began with the 30 day make fats cry problem final February and had a lot enjoyable and success. At this time I signed up for the Rocking Abs & Booty problem! I’ve been following Betty Rocker work outs for a very long time! Along with your work outs I’ve misplaced 24 lbs! I’m so excited to be aside of this group.” – Veronica S. Rock Your Life member

Transfer 5: Sumo Squat to Excessive Pull Row (8-12)

  • Start standing along with your toes wider than hip distance. Permit your toes to prove naturally.
  • Maintain your weighted objects in your palms, arms hanging straight down in entrance of you along with your shoulders again and all the way down to counter steadiness the weights pulling you ahead.
  • Ship your hips again behind you, pulling your stomach button in and as much as interact your core, maintaining your chest up tall (don’t bend ahead), weight again in your heels and knees monitoring consistent with your toes.
  • Drive via your heels and squeeze your glutes as you energy again to standing, drawing your weighted objects up and again evenly for a excessive pull row. Discover the muscle groups working between your shoulder blades.
  • MOD: Use no weighted objects as you start.

Technique to go Rockstar! Verify in with Coach Neesha and me and tell us the way you’re doing, staying on monitor along with your exercises!

We’d like to see YOU inside Rock Your Life…

…so I can help you in ROCKING your physique AND your life! Get stronger and more healthy with a neighborhood of rockstars to help you, residence exercise challenges for a match physique, and contemporary new exercise lessons every week to maintain you motivated!

Take it for a Take a look at Drive with a 30-Day Trial!

The submit Decrease Physique HIIT Circuit appeared first on The Betty Rocker.


Journalist specialized in online marketing as Social Media Manager. I help professionals and companies to become more Internet and online reputation, which allows to give life to the Social Media Strategies defined for the Company, and thus immortalize brands, products and services. I have participated as an exhibitor in various forums nationally and internationally, I am the author of several articles in digital magazines and Blogs.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button