I just realized it’s been over six months since I’ve shared a workout with you all! Not that you all need it — in fact, I’m often left in awe of all YOUR workouts! But I have to say that lately my favorite way to get my sweat on has been through HIIT, or High Intensity Interval Training. This kind of training provides excellent conditioning, improves athletic ability, burns fat, and gives you that runner’s high without all that, you know, running. And since there’s nothing I love more than blasting music and zoning out during a sweat session, how could I not love it?
This particular workout was inspired by one of my best friends, Weggy. She claims she didn’t come up with it but I certainly didn’t so I have to give her all the credit. Regardless of who came up with it, I was sore for two days afterwards — HIIT can have that effect on you.
The Weggy Workout requires nothing more than your body. You can do it anywhere, anytime. It is completed in a tabata style, aka 20 seconds of hard work followed by 10 seconds of rest. You simply work through the initial HIIT circuit of burpees, high knees, mountain climbers and hip twists (aka planks + side dips) in a 20/10 pattern for four minutes. After each round, you work on arms, legs, abs. This can come from whatever group of exercises you like — we’ve included suggestions on the right. My favorites are dips (arms), squats (legs), and bicycles (abs). After you’ve completed the HIIT round (4 minutes) + one circuit of arms/legs/abs, REPEAT it four times. Writing it out makes it sound so much more complicated than it actually is. My suggestion is to create a playlist via Spotify of tabata-specific songs. They have recordings that tell you when to start your exercise, when the 20 seconds are up and your rest begins, and then when the ten seconds are up and it’s time to move on to the next exercise.
The Weggy Workout
Warm up with 200 jumping jacks. Music by Kesha suggested, not required.
- 20 seconds burpees, 10 seconds of rest
- 20 seconds high knees, 10 seconds of rest
- 20 seconds mountain climbers, 10 seconds of rest
- 20 seconds hip twists (aka planks + side dips)
Repeat 2x (total of four minutes)
Complete arms/legs/abs circuit (use suggestions in attached image)
That equals 1 round.
Complete four rounds!
Cool down with a 1 mile run. Prancing around your neighborhood singing “American Girl” by Bonnie McKee suggested, not required.
Wow I’m going to be the worst personal trainer. Must. Improve. Workout. Sharing. Skills.
Disclaimer: Tabata workouts are not limited to Tuesdays, although the alliteration certainly is charming.
Questions:
- Do you like HIIT workouts?
- Do you frequently complete tabata workouts?
- What is your favorite way to sweat currently?
i had a big lunch 
Burpees and running… I swear my coach takes pleasure in watching me get so angry when they are in the board! haha!
they’re painful but so, so effective, am i right?? I’ve heard burpees and squats are two of the most perfect workouts!
Well, I was really hoping that the Weggy was some hilarious fitness term I didn’t know about, but the fact that you have a friend named Weggy is pretty awesome, so I will let it slide. I have liked the HIIT workouts that I have done, but I need someone to sit there and push me, otherwise I often just am like eh 5 4…. done.
It’s definitely a group exercise-type workout haha and the Spotify tabata songs REALLY helped — having someone count down for me was awesome and held me more accountable.
Ohhh I LOVE this–going to try it at the gym tomorrow morning. Oh and I totally pronounced ‘Weggy’ as ‘wedgie’ at first….. why.
Hahahahaha well it totally could be the wedgie workout too
That actually looks like a super solid list! I think I’ll do that next time I’m at the climbing gym, THANKS!
It took almost exactly an hour but it FLEW! I love workouts like that!
I love a good tabata workout and this one looks pretty killer actually! Maybe I will attempt it next week. Maybe…
Anything that involves running AND burpees is undoubtedly a killer workout haha
Haha, I love the name of this workout. What I don’t love is that there are burpees in it!
If we took a national survey and asked everyone’s least favorite workout I guarantee that burpees would win haha they’re the worst but they make me feel pretty badass once I’m done with them!
I have been mixing it up between running, the rower and jump rope. Happy Friday!
Jump rope is another favorite of mine!
Looks like a kick butt workout! I love Tabatas and any sort of HIIT, great, speedy sweat sessions 🙂 Have a great weekend and enjoy your new place!!
HIIT workouts always make me feel like i just went thru army basic training or something – so badass!
I really like tabata-style workouts. 20 seconds of anything is way more manageable for me than a minute straight of most exercises. Even though it kills you by the end, at least in the moment it’s doable!
The best part is when there’s someone counting down, it seems like barely 20 seconds. I love counting down to the end of a set haha it makes the workout fly
I love tabatas! I used to take a HIIT class but I was having a lot of mechanical issues and my trainer and I decided that I needed to quit HIIT for awhile in favor of fixing some of those issues. Now that we have rehabbed a lot of my weak points, I’d love to revisit more HIIT workouts.
For the record, I hate burpees. 🙂
I’d like to meet the person who loves burpees haha 🙂 hope your issues are well on there way to being solved! I know that can be so frustrating.
I love HIIT workouts! I can’t wait to get back at them. I did a tabata workout when I was about 16 weeks pregnant and thought I was going to die. Haha. I made it through though!
Holy crap! That’s dedication! haha
This sounds like a great workout. Love that it does not require any equipment so you can do it anywhere and get a good sweat.
That’s the best part — your body is a perfect tool!
I love HIIT workouts. You need to come to Sproing with me now that you live in the city. The first week is free.
First one our list, Exhale! Then, Sproing for sure! What a weird word to type out lol
I need to start doing some workouts and the ones you mentioned is great because I can do it at home. Also my favorite way to sweat is running after my kids lol.
what a great workout! i love that it only uses body weight!
Yup! No excuse not to try it 😉
Love all the suggested music!
Looks like an awesome workout!
Haha music can make or break a workout (in my humble opinion)
I havent – but HIIT and yoga are on my list of new years resolutions!
theglowwithin.com
Ive been doing a good combo of the two and my arms are getting ripped! Haha
i like HIIT and tabata and all that goodness!
So much sweaty goodness!