Hey Friends! I made this workout just for you and just in time for Fall! Below, I’ve put together five of my favorite HIIT (high intensity interval training) exercises and substituted a medicine ball with a pumpkin – so festive! To complete the HIIT circuit, do each exercise below for the time duration indicated. Once you finish, rest for 1 minute and then repeat all five exercises 2 more times. The total workout will take you 16-20 minutes and you can expect to burn 250 – 300 calories – woo hoo!
BONUS: I made an instructional video to guide you (scroll to the bottom to watch!)
- Pumpkin Jack – Holding the pumpkin at your chest with both hands, press the pumpkin up as you jump your feet together and lower back down and you jump your feet apart. Do as many reps as possible to elevate your heart rate. (40 seconds)
- Reverse Lunge with Pumpkin Chop – Holding the pumpkin straight out in-front of your chest with both arms straight, swing the pumpkin down by your right knee as you do a reverse lunge with your left leg. Twist your torso to the side and engage your core and your gluten with each rep. Repeat on the other side. (20 seconds right, 20 seconds left)
- Side-to-Side Pumpkin Push – Hold the pumpkin at your chest with both hands then forcefully push the pumpkin away as your turn your body and lunge to the right, then to the left. Alternating lunging and pushing the pumpkin away side to side as many reps as possible. Feel the burn in your shoulders and in your legs. (40 seconds)
- Straight Arm Pumpkin Hold With Side Leg Lift – Stand tall, holding the pumpkin straight out in-front of your chest with both arms straight. Balance on one leg and then raise the other leg out to the side to work the core and oblique. Try not to shift your weight side-to-side, but rather keep all of the weight in your stationary leg. Repeat on the other side. (20 seconds right, 20 seconds left)
- Pumpkin Squat Jump With 180 Turn – Holding the pumpkin at your chest with both hands, do a deep squat and then jump and turn 180 degrees to face the opposite direction. Keep squat-jumping and turning 180 degrees back and forth for as many reps as possible. (40 seconds)