In honor of National Superhero Day on April 28th, here’s the perfect bodyweight training HIIT workout you can do right at home in 12 minutes! This style of workout is something I invented (at least I haven’t seen anyone else do it this way) called a Voice Guided Workout! I will be coaching you on form and motivating you right in your ears.
You don’t need any equipment for this workout, but feel free to add weights if you want to. Let’s get SWEATY….superhero style!
National Superhero Day Workout – Bodyweight Only
6 exercises; 40/20 intervals; 2 rounds
This workout has 6 bodyweight exercises. Do each exercise for 40 seconds, followed by 20 seconds of rest and repeat 2 rounds. Push yourself as hard as you can (safely!) during the 40 second interval. Sometimes I’ll put a longer rest at the end of each round, but since it’s National Superhero Day AND only 2 rounds…let’s forget the longer rest period and just go for it!
This exercise is probably one of my favorites AND definitely makes me feel like a superhero. Feel free to do any burpee variation you prefer. You can make it harder by adding a push-up and you can also modify this exercise by stepping your feet out instead of jumping.
Need an extra challenge for national superhero day? Go for jump squats! No matter which squat variation you choose, keep your chest up and drive your knees out by activating your outer thighs. Drive through your heels and squeeze that booty nice and tight at the top.
This video demonstrates both a regular push-up and a push-up on your knees. If you need to further modify this exercise, elevate your upper body by putting your hands on a couch, chair, counter or even the wall. Push-ups are a challenging exercise, so take your time working your way into regular push-ups.
4. Shuffle & reach
This is a great exercise to keep you moving and get your heart rate up. If the shuffle is too much, you can just step side to side and reach. Stay on the balls of your feet and move as quickly and controlled as possible.
…or superwomans 🙂 Make sure you keep your eyes on your mat to maintain a neutral spine (don’t look forward and crank your neck). Try to really elevate those arms and aim to get your biceps by your ears. This exercise really works the mid and lower back which is also part of your core!
Burn, abs, burn! The weight is optional for this exercise, but will DEFINITELY make it more challenging. Keep your low back flat to the mat throughout the entire exercise. If you notice your back starting to arch and come off the mat, don’t lower your legs as far. You can also bend your knees if you need a modification.