Written and Programmed by Celeste Chandler, CPT, IFBB Wellness Pro

Photography by Paul Buceta

Hair & Makeup by Monica Kalra

Hands up if you’re in for a full-body HIIT (High-Intensity Interval Training) workout you can do at home, whether you’re on a lunch break or just can’t fit the commute to the gym into your busy schedule. It’s one of my favorite quickie workouts that hits everything from your shoulders down to your booty. All bases are covered in just 20 minutes so you can quickly get on with your plans! For best results, I would suggest doing this workout 3 times per week in combination with your choice of cardio (which can be done separately) and a high protein meal plan.

The Workout

This is a fast paced circuit. Perform 15-25 reps of all 5 exercises back-to-back, then rest for 60 seconds before performing the circuit again. Complete 3 rounds.

Equipment Needed

Kettlebell, resistance band, dumbbells, and a chair or elevated surface if you need to do modified/inclined push-ups.

Reverse Lunge to Knee Drive 
Focus: Core, Glutes, Quads & Hamstrings

Level Up! Explode out of the reverse lunge by driving the back knee forward and hopping off of the front foot.

Start with feet shoulder width apart, holding a dumbbell in each hand. Step back and lower into a reverse lunge (A). Shift your bodyweight onto your front leg and push through the heel of your foot while bringing the back leg towards your core. Drive your knee that was positioned in the back of your lunge towards your core and aim to peak the knee drive at a 90 degree angle (B). Repeat all reps with the same leg before switching to the other

Expert Tip:
Keep a neutral spine, weight on your heels, and maintain stabilized knee positions.

Kettlebell Sumo Squat to Kettlebell Swing 
Focus: Full-Body

Level Up! Get into your sumo squat and pulse 2-3 times before your kettlebell swing.

Start with feet wider than shoulder-width apart, slightly pointing outward while holding the kettlebell. Lower into a sumo squat (A). Push through your heels and squeeze your glutes on the way up. While keeping a neutral spine, slightly bend your knees, hinge at your hips and swing the kettlebell back between your legs (B). Push through your heels and swing the kettlebell up to slightly above eye level (C). Reset and repeat all reps.

Expert Tip:
Keep a neutral spine, engage your core, maintain ‘soft’ elbows to avoid too much tension on the arms and utilize the momentum of the kettlebell.

Push Up to Mountain Climbers 
Focus: Triceps & Chest

Level Up! Throw in an elbow to plank push-up before you do your regular push-up.

Start in a plank position with your hands and feet shoulder width apart. Do a push up (A). Drive one of your knees towards your chest (b), bring it back into position and repeat with the other leg. Repeat all reps.

Modification: If you cannot do a push-up on a flat surface, you can do an incline push up on the edge of an elevated surface. The higher the surface, the easier the push up will be. 

Expert Tip:
Keep a neutral spine, contract your core by pulling your belly button towards your spine, aim for your elbows to be at a 90-degree angle at the bottom of your push-up.

Row, Curl & Press 
Focus: Biceps & Shoulders

Level Up! Choose a heavier dumbbell to increase the intensity.

Start with your feet shoulder-width apart while holding your dumbbells. Hinge at your hips. Bend your elbows and bring the dumbbells up towards your hips while contracting your lats (A). Lower your dumbbells and return to start position. With your wrists facing the ceiling, bend your elbows at a 90-degree angle and contract your biceps (B). Rotate your wrists, bring the dumbbells to about ear level and then raise them above your head (C). Lower the dumbbells and repeat for all reps.

Expert Tip:
Always keep a neutral spine, do not lock your knees or elbows and focus on mind to muscle connection.

Banded Lat Pull-Down 
Focus: Back & Biceps

Level Up! Choose a band with a tighter resistance to increase the intensity.

Start with your feet shoulder width apart and hold your resistance band above your head. Pull the resistance band apart (A) to a challenging resistance. Bring your elbows outwards and down towards your waist (B) while pulling the band apart. Maintain the same width of the band and raise your arms back to above your head. Repeat for all reps.

Expert Tip:
Keep your chest slightly raised, do not lock out your elbows, focus on stretching/opening your lats at the top and contracting them on the way down.

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