HIIT Upper Body And Cardio Workout

Feb 9, 2012 by

Upper Body And Cardio Workout Video

 

Today’s workout was a follow up routine to yesterdays ” Leg’s, Butt And Thighs Workout “. It was about 22 minutes long and torturous as hell! This routine was focused on the upper body, abs, and cardio. It was definitely very fast paced and by the end I was completely burned out.

When doing routines such as HIIT it’s very important to nourish your body properly at least an hour and a half to an hour before the routine, this will help you push your self much harder, it will also help your body develop good muscle tone. I’ve been following all of my own nutrition advice such as vegetables with every meal, and I can tell you that eating veggies with every meal gives you an incredible amount of energy especially for training. So eat your veggies!

In this routine I used a medicine ball, my timer, a weighted jump rope and my pink toy Lebert. If you don’t have the equipment I am using, you can substitute the Lebert with just 2 chairs for dips.

Don’t forget to do a good warm-up before starting this routine, you have a basic warm-up routine which you can follow along.

For workout recap and beginner variation fast forward the video.

 

 

Workout Explanation

 

Set your timerfor 2 intervals of 10 sec ( rest interval ) and 35 seconds ( max effort interval ) for the total of 30 rounds. There are 10 exercises in this workout ( there are actually less exercises but some of them are done on one side at a time ). You will go though the following routine 3 times.

Keep a mirror in front of you to make sure you are doing every exercise in proper form, because the best results come from the proper form.

 

  • Jump Back Push-Up on a Medicine Ball – Right Hand
  • Elbow Plank Reptile
  • Jump Back Push-Up on a Medicine Ball – Left Hand
  • Stretching Pull Ins
  • Turning Bridge Push-Up – Right Hand
  • Turning Bridge Push-up – Left Hand
  • Power Jump Rope Jacks ( fast forward the video for the proper explanation )
  • One Leg Shoulder Press
  • High Knees ( without the jump rope )
  • Dips

 

My scores

1) 14, 12, 10

2) 15, 12, 12

3) 12, 12, 11

4) 17, 16, 15

5) 13, 12, 11

6) 11, 12, 11

7) 33, 30, 28

8) 8, 8, 7

9) 78, 73, 64

10) 12, 11, 11

 

Share your scores!!!

 


Lebert Equalizer Total Body Strengthener

 

 



  • Gedzitka

    I’m new here. But I have to say that I like your website and workouts. Really nice wokout Tatianna. I’m going to try it and share my scores.

    • http://www.lovingfit.com Tatianna

      Hi there :),

      Welcome to Loving Fit! Let me know if you ever have any questions :)

      • Gedzitka

        I did the workout this moring. Wow… sweating rain during the Power Jump Rope Jacks.
        Here are my scores:
        1) 13-8-8
        2) 22-23-22
        3) 9-9-8
        4) 19-16-17
        5) 8-8-7
        6) 8-8-7
        7) 22-21-18 (in and out = 1rep)
        8) 12-11-11
        9) 100-80-94
        10) 6-5-5

        • http://www.lovingfit.com Tatianna

          Ohh you beat me at high knees!  I love power jump rope jacks, they are pretty touch, I usually get super tired during them, but they are awesome.

  • Vivi

    This oen for me today !
    My score
    1/ 16.15.15
    2/ 32.39.42
    3/ 15.14.15
    4/ 20.22.22
    5/ 8.8.9 (I did breakdance PU so 1 leg elevated)
    6/ 8.8.9
    7/ 20.20.20 ( I put my feet in it Grrr!)
    8/ 11.13.14
    9/ 110.116.120
    10/ 13.11.12 unassisted ! So hard !
    After I did “Perfect abs afterglow” Great workouts both !!!

  • Naomi

    I found this while looking for something short and intense! I can absolutely vouch for the intensity of this workout, I felt like puking several times and had to drop the jump rope during the second round because I was just stumbling around in it from exhaustion… Still feel a little shaky afterwards..! Now, a shower and some good food. Please make more of these, Tati! I love the intervals because I know that when the timer beeps I am done for the day!

    1) 14, 8, 7 (my arms gave in)
    2) 30, 27, 25
    3) 13, 9, 7
    4) 14, 12, 11
    5) 7, 6, 5 (one foot elevated)
    6) 6, 5, 5 (one foot elevated)
    7) 24, ?, 27
    8) 8, 7, 7
    9) 70, ?, 70?
    10) 7, 8, 7

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  • Christian

    Just finished this awesome WO! Today for the first time i mange to do the power jump rope jacks(proud of my self)
    Thanks for such a fun & enjoyable WO.
    Now off to do some ABs and good postures challenge!Have a wonderful Monday dear!

  • http://www.facebook.com/kendra.oberhauser Kendra Lee Oberhauser

    -This was great! I did this today because my boyfriend and I got out early and had the afternoon off, so we decided to go to this park we love by the water and work out. I had wanted to do this one for a while, and besides the dips, it only needs a medicine ball and jump rope. I modified the dips and did diamond push ups instead–made for lots of push ups, but oh well. I forgot the jump rope, but I opened the trunk and I have a tarp in there from camping and the tarp ties. So I took three and tied them together for a jumprope. It wasn’t the best–it was lightweight, so I couldn’t turn it fast, but it turned fast enough for the power jump jacks. :)

    jump back push up on medicine ball L: 12-9-8
    reptile: 22-22-20
    jump back push up on medicine ball R: 9-9-8
    stretching pull ins: 18-13-13
    turning bridge push up L: 7-8-7
    turning bridge push up R: 9-8-7
    power jump rope jacks (in and out=1 rep): 20-21-20
    one leg shoulder presses: 7-8-6
    high knees: 101-100-103
    diamond push ups: 6dips/5diamond push ups (from here on out)-9-9

    Finished with SunKissed Abs FTW!! :)

  • SuSu

    I did this one this morning. Here are my scores:

    1) 7,6,7
    2) 14,12,11
    3) 5,8,6
    4) 13,10,11
    5) 5,5,5
    6) 5,5,5
    7) 31,29,37
    8) 5,6,5
    9) 81,91,90
    10)13,11,10

  • http://www.facebook.com/profile.php?id=1204936749 Carmen Parara

    This routine is a killer! The jump back push up on medicine ball are not a picnic as you said in one of your videos and I love that phrase. I was looking at myself in the mirror when doing the power jump rope jacks and I looked confused to the point I left the rope on the side and focused on jumping … not much difference, ha, ha, ha. I still need to work on it!
    My scores
    10. 9. 9
    24. 26. 30
    9. 9. 10
    12. 11. 11
    6. 8. 8
    7. 7. 8
    35. 33. 31
    8. 8. 10
    44. 42. 46
    12. 12. 11

  • http://www.lovingfit.com/ Lvette_1

    My shoulders were already sore from logging woods. This routine push my upper body to the breaking point…ouch!
    Warm up: Basic warm up routine and good posture challenge.
    1. 10-7-8
    2.13-11-10
    3.8-7-6
    4.10-10-10
    5. 5-6-6
    6. 5-5-5
    7. 13-13-11
    8. 8-6-8
    9. 66-60-64
    10. 11-8-9
    Cool down and stretching 10 mins.
    More fire woods awaits me so no cardio today.