By Kathryn Olvera, Contributing Blogger
Have you ever wanted to get in a quick workout at home but don’t have any of the same equipment you’d find in a gym? Good news! There are great exercises you can do in your own home that don’t require anything but your body weight and give you a great workout as well.
In honor of Halloween, you’re invited to have a spooktacular time with this Monster Mash HIIT Party!
HIIT stands for High-Intensity Interval Training and is a high-energy workout that works by switching between brief and intense periods of activity, followed by a less intense recovery activity. These workouts are easy to do just about anywhere and have significant benefits, like improving metabolism and giving you energy. HIIT workouts are intense levels of exercise in a short amount of time, so it’s best to work your way up to them if you’re just starting out.
These workouts are great for those with a busy schedule or those who just want to get a fast workout in before their Halloween festivities.
In this Monster Mash HIIT Party, I’ll walk you through a workout that doesn’t require any gym equipment and won’t have you late for trick-or-treating!
Complete each exercise and rest for 15 seconds in between – or as long as you need to.
Repeat 3x.
Exercise 1. Baying Hound Burpees
Burpees are a great way to get yourself moving and get your heart rate up. They can help improve your posture and really work your core.
- Start out by standing up with your feet shoulder-width apart and your arms by your sides.
- Then get into a squatting position and place your hands on the floor.
- Spring your legs back, putting yourself into a plank position.
- Do one push up
- Then spring your feet forward behind your hands.
- Pushing through your heels, jump into the air.
Repeat for one minute
Exercise 2. The Crypt-Kicker Five Mountain Climbers
Mountain Climbers work various muscle groups, including shoulders, hamstrings, quads, and core, and are great for building body strength.
- Place your hands flat on the floor, keeping them shoulder-width apart, and your body in a high plank.
- Put one knee near the elbow in front of it and extend the opposite leg behind you.
- Rapidly switch your legs back and forth in one motion while keeping your arms and hands in the same position.
Repeat for one minute
Exercise 3. Jump Squat Ghoul
Jump Squats are an awesome way to work your calves and your glutes. This exercise will help you strengthen and tone your muscles, while also helping your balance.
- Stand with your feet shoulder-width apart.
- Lower yourself into a squat position
- Pushing your energy through your feet, jump into the air with a burst of energy, raising your arms up
Repeat for one minute
Exercise 4. Coffin-Banger Push-Ups
Push-Ups do a great job at building up those arm and core muscles. They can also help with posture.
- Lower your body into a high-plank position with your hands slightly wider than your shoulders
- Keeping your feet in the same position, bend your arms and lower yourself down until you almost touch the floor
- Use both your hands and arms to push yourself back up.
Repeat for one minute
Exercise 5. Wolfman’s Lunges
Lunges work your quads, glutes, and hamstrings while aiding in balance and posture.
- From a standing position, put one foot forward until your leg is at a 90-degree angle.
- Bring that leg back to a standing position and repeat the process with the opposite leg.
Repeat for one minute
Exercise 6. Graveyard Smash Plank
Planks make you balance your body weight on your arms and toes and cause your core muscles to work hard and build strength.
- Bring your body into a plank position and, keeping your body as tight as possible, hold for one minute.
- To make it a little easier, you can do this exercise in a high plank position and hold it for one minute.
Repeat this routine three times, making sure to rest between each exercise for 15 seconds or as long as you need.
Then you can Monster Mash!
