This afternoon's workout went well. I have a limited amount of time at lunch on Tuesday, so its a perfect chance to get in a HIIT workout. I warmed up with a 5 minute jog first.
I then completed 4 sets of the following workout. The exercises are done for 30 seconds at a time and there is no rest between. After a full set of the exercises, there is a 1 minute rest before starting a new round.
1. Mountain climbers
3. One leg dips
4. Bird dogs
5. Split squats
6. Side lunges
7. Stagger push ups
8. Side planks
A full set and the one minute break takes 5 minutes total. I did a 5 minute warm up jog, 4 sets of the circuit, and a 6 minute jog immediately upon finishing the last set. My full workout lasted 30 minutes total.
This is a really productive workout in such a short amount of time. Especially for a runner like me, this is great because my main goal is my running. These types of workouts burn fat and make me more lean and tone, working a lot of muscles that are not used in running.
Watch this video to learn how to do the bird dog, my favorite lower back exercise.