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4 min read

For a busy, on the go Sister, sometimes you only have so much time to workout. Being away from your typical workout scene can be a hard adjustment and you’re better off waiting to do it until the timing’s right, right? Wrong! Here is a full body HIIT workout that you can bust out in a hotel or at home that involves minimal weights. There are 3 circuits with 4 exercises. Do 3 rounds of each circuit. 

Enjoy the burn, girl.


Karrah is wearing anUltimate Sports Bra in Bolt, (Discontinued). 


Circuit 1

20 Seconds Toe Taps

Facing a bench, put one foot up onto the bench. Now alternate your feet from the floor to the bench. Quickly tap the bench with your toe and then switch again. Pump your opposite arm from the leg that is moving up for balance.

5 Side Squat Walks

Put a pair of dumbbells onto your shoulders, and hold them with your hands to keep them balanced. Go into a half squat by lowering your legs to a 45 degree angle. Now step laterally for 4 steps one way and 4 steps laterally the other way to complete one rep. Try to keep your base wide and don’t touch your feet together when you step in.

10 Lateral and Front Raises

Grab a pair of dumbbells in each hand. Place your feet at shoulder width, and leave your arms by your side with your palms facing your body. Raise your arms laterally until they are even with your shoulders. Lower them down under control, and rotate your hands to put the dumbbells in front of your legs. Now lift again, but this time in front of you. Lift until you are even with your shoulders then lower back to your side to complete one rep. Keep your arms close to straight to provide the optimal workout for your shoulders

12 Bench Side to Side Leg Lifts

Sit on a bench with the seat raised up slightly. Facing away from the seat, put your hands behind you to hold on to the raised seat. Bend your legs and lift your feet up over the bench. Twist your feet to one side and extend your legs. Hold your feet stable by contracting your abs. Crunch your legs backup and center your body like you were in the beginning. Now twist the other way and back to the center to complete one rep.


Circuit 2

20 Seconds Alternating Side Steps

Stand on a bench with one foot on the ground. Jump up over the bench so you are on the opposite side of the bench. Switch which foot and which foot is down. Use your arms to generate force upwards and over the bench. As soon as you touch the ground, jump back over the bench.

10 Single Leg Deadlifts

Hold a pair of dumbbells in each hand. Set one of your feet in front and pick up the other foot behind you, or leave your toes on the ground with very little weight on them. With the dumbbells in front of you, lower down while keeping your back flat. Push your hips back as you go down. Stop when the dumbbells are at your ankles and then come back up. Do 10 for each leg. 

10 Curl to Press

With a pair of dumbbells in each hand, place your arms by your side with your palms facing your body. Curl the dumbbells up to your shoulders without bending your back. At the top of the curl, transition into a press by turning the dumbbells out and pressing them up. Once fully extended, lower them back down to your shoulders, and control them down to your sides where you started.

10 Elevated Plank Dips

Put your feet up onto a bench, and place your body away from the bench. Turn sideways and use one arm on the ground to hold your body in a straight line from your feet. Your other arm can be straight up or rest on your head or hip. Dip your hips down towards the ground and raise them up high. Keep your hips forward and squeeze your abs at the top to get the most benefit. Do 10 on each side.


Circuit 3

20 Seconds Alternating Side Steps

Face a bench, and put one foot on the bench. With your one foot on the floor, jump up and switch your legs from bench and floor. Pump your opposite arm from your leg going to the bench. Alternate your legs quickly for the best workout.

10 Bulgarian Split Squats

Hold a pair of dumbbells in your hands down by your side. Facing away from a bench, put one of your feet on the bench behind you. Make sure your other foot is far enough out so your knee is behind your foot. Lower down until your down leg is parallel to the ground. Rise all the way back up to complete one rep. Keep your torso up and straight throughout the whole movement. Keep your hip, knee, and ankle in a straight line on the down foot. Do 10 reps on each leg. 

10 Row to Butterfly

Pick up a pair of dumbbells with your palms facing each other. Set your feet shoulder width apart. Bend over from the hips and lean over your toes. Keep your torso straight throughout the whole movement. With the dumbbells out in front of you, row them up by bringing your elbows back. Once your elbows are even with your back, pivot your arms out from your elbow. Squeeze in your back through the whole movement. Lower back down by rotating your arms back to neutral and dropping them back in front of you.  

45 Seconds Plank 15 Seconds Vacuum

For the plank, do a regular plank on your elbows. Contract your abs during the whole 45 seconds, and don’t let your lower back dip down. Keep your back as flat as you can. Keep your head looking down in a neutral position. After the plank, get on your hands and knees for the vacuum. This should feel like you are trying to pull your belly button up to your spine. Contract and hold your abs and belly for the whole 15 seconds.