Total Body HIIT Bleacher Workout

Happy New Year guys!  Hope you all had a wonderful weekend ringing in 2017. I thought it was only fitting I kick start the New Year with a new workout to whip everyone back into shape, especially since losing weight is the #1 resolution on everyone’s list.  Now that the holidays are over, it’s time to get back on track with eating clean, building muscle, and toning that hot bod of yours to flaunt this summer.

I will be the first to admit that I fell off the fitness wagon months ago.  With a busy schedule, lack of sleep, and poor planning, my workouts were so sporadic and inconsistent. I kept my cleaning eating in tact most of the time, which helped me maintain my weight, but I was anything but healthy inside.  Matea will be ONE at the end of this month and it was about time I get my body back.  I’ll be documenting my fitness progress in the near future, but I wanted to share this great HIIT workout to get us all started and I hope you’ll join me in this fitness journey.

Incorporating bleachers and stairs into your workout is an amazing way to blast fat and challenge your muscles on a whole new level.  You can use bleachers at the field or stairs at your gym, school, park, or even in your own home if you’ve got them. Anytime you work your body at an incline, even if it’s a small one, your body works harder and that means producing faster results because you are keeping your heart rate up.

If you don’t already know, I am a HUGE fan of HIIT workouts – High Intensity Interval Training. They have been proven time and time again how beneficial they are to helping people lose weight, build endurance, and become stronger.  In just a short amount of time, you can train hard and continue to burn calories up to 24 hours afterwards.  The sucky part is you gotta go hard during that 15-30 minutes, but the end results are well worth it – trust me!  Plus, I’m all about being efficient with my time and HIIT workouts does the job.

This Total Body HIIT Bleacher Workout can be completed in about 20 minutes and doesn’t require any weights.  You will complete this entire set 3 times.  Rest for 30 seconds rest in between each exercise. After you complete the entire set, rest for 1 minute then repeat. You’ll start with a 5 minute warm up by jogging up the stairs, then walking down, and repeating.

• Starting from the bottom of the stairs, take a step up (like a lunge) and kick back one leg squeezing your glutes. Alternate legs and complete 15 reps per leg.
• Heading down, turn to one side and take a deep side squat. Complete 15 reps. Turn to the other side and complete 15 reps.
• You should be at the bottom of the stairs/bleachers.  Perform 20 mountain climbers.
• Perform 10 pushups.
• Perform 10 tricep dips.
• Depending on your comfort level, complete 30 single or double step hops going up the stairs.  (These are similar to box jumps.)  Be sure to swing your arms to give yourself some power and land softly into a good positioned squat.  Jog down the stairs.
• Complete 30 toe taps at the bottom of the stairs.
• Laying on one of the steps, perform 15 crunches followed by 15 leg lifts.
• Rest for 1 minute and repeat.

So how was it?  Too hard?  Too easy?  Let me know what you think and if you have comments on what type of workouts you’d like to see, let me know!

Photography: Hayley Jackson Photography