Full Body HIIT Workout 02


No equipment needed

This is the full 1st round 30s work 15s rest

We are working on adding an On Demand plan to the 1Life1You Fitness Training app.

A solid mix of cardio & strength exercises. Some combo movements. A great, overall, sweat!

1. Squat Jacks

2. 2 Lunge + 1 Burpee

3. 2 Pushups + 2 Plank Punches

4. 4 Shuffles + Pop Squat

12 Plank Variation To Try

Last week I wrote about why you should be focusing your time and effort on doing PLANKS over Situps

This post is about giving you some different variations of planks to do to help keep you from becoming bored with doing the same standard plank.

12 Plank Variations

  1. High Plank
  2. Low Plank
  3. Shoulder Taps
  4. Mountain Climbers
  5. Plank Jacks
  6. Pike Toe Taps
  7. Plank Punches
  8. Roatation to T
  9. Up & Down Plank
  10. Side Planks
  11. Saw Planks
  12. Spider Man Planks

Check out the video to see how to do each variation. And let me know which is your favorite, and if I missed one that you use in your workouts

If you’re looking for some structure to your workouts, and a proper training plan, check out the One on One Coaching in the 1Life1You Fitness training app.

Macro breakdown for your goals. Check ins with a coach. Custom workouts, sent weekly, to fit your goals & abilities. And accountability!

Planks over Sit-ups

Planks are flat out a better use of your time versus crunches or sit-ups.

They’re not the cool Instagram exercise. Mostly because you are, usually, just staying still (your caption better be great lol). But they work YOUR WHOLE CORE (when done right!), and a ton of other muscle groups.

Yup. All of that!

While sit-ups can be a decent exercise to target your abs, and help out with your hip flexors, and lower back… that’s it.

Sit-ups can help build strength in your abs, planks build strength in your core, AND about half of the rest of your body.

Why waste the time doing huge sets of sit-ups, when that time can go to toning and strengthening your whole body with planks.

If you want a more science-y article HARVARD agrees 🤷🏻‍♂️

Let’s talk about the 2 main variations of Planks

1. High Plank – Holding your body up on your hands and toes (like you’re about to do a pushup). Back flat, no dropping your belly down, and don’t pike up. This isn’t downward dog. Hands should be in line with your shoulders.

2. Low Plank – Holding your body up on your forearms and toes. Back flat, no dropping your belly down, and don’t pike up. Elbows should be in line with your shoulders.

Try out a plank, for time, and see how long you can last, with good form. And, that’s your starting point.

I like training by finding a max time, then work on doing 2-3 sets at 75-85% of that time.

For example: If my max plank time is 60s, I’ll work on doing 3 sets of 45-50s planks. Making sure to be able to consistently do that over the course of a couple weeks. Then testing out the max time again.