Full Body HIIT Workout with The Kalon Life

Happy Thursday, loves! I don’t know about you, but it seems to get harder and harder for me to find time to get to the gym. Whether you have kids or a crazy work schedule, sometimes we’re left with 30-minute windows at odd hours of the day to squeeze a workout in. Because I know I’m not the only one in this position, I reached out to my friend Kami, Dallas-based a personal trainer to put together a full body HIIT workout for us! What I like about the workout she created is that you can complete the workout in only 20-minutes so it’s a great workout to do solo or to tack on to the end of a run. Additionally, this workout truly works every part of your body and trust me when I say – it will leave you sore for days!

Enough from me though, let’s here from the expert…

Hi! I am so excited to be sharing some of my favorite lifestyle tips and a full body workout with you today on Fleurdille! My name is Kami and I am a personal trainer and founder of The Kalon Life. The Kalon Life is a lifestyle consulting company where we work with women who are looking to feel more confident in their life through the power of fitness, styling and life coaching. Kalon means a beauty that is more than skin deep and I truly believe that all women deserve to feel beautiful no matter where they are in their journey.

 

First, I want to chat about some of my easy go-to tips that keep me on track even when things are busy!

1. Drink water! I know you’ve heard it time and time again and there is a reason. Being hydrated not only helps with your skin, detoxing and hunger but also gives you energy and a glow throughout your day.
   1. Your goal should be to drink half your body weight in ounces a day. 150lbs = 75 ounces a day
   2. Mix in fresh fruit and let it sit over night in a big jug to make drinking all that water a little more exciting 😉 I love adding strawberries and mint.
2. Every morning I try to start my day off with a cup of hot lemon water and green tea. I will also do 1 tbsp of apple cider vinegar (Braggs is my favorite brand, it helps with bloating, detox, metabolism and energy) with a cup of water. If you need a little caffeine in the morning, like I do, opt in for black coffee or green tea without any sugar and limited dairy, try to do almond or soymilk if you must!
3. Eat more protein! I know a lot of women already feel like they eat a lot of protein but I can almost guarantee that you still need to eat more. Aim to eat around 1g of protein per pound of body weight. I know that sounds crazy but protein is what helps build and sustain long, lean muscles and will also make you feel full longer. Egg whites, lean ground meat, tuna, grilled chicken, G2G bars (use code Kalon for 10% off order) and Siggi’s yogurt are all some of my favorite go-to’s to get more protein throughout my day.
4. Start with small goals, but aim to workout at least 3 times a week, 30 minutes at a time. Don’t go from rarely working out to thinking you’re going to go beast mode at the gym and run 4 times a week. You will burn yourself out and it will all be for naught. Start with walks, biking or the routine below to get you started!

 

Being healthy is all about consistency and balance. I am not the kind of trainer to tell you to not drink wine or eat fries (lets be real I love both) but I do believe in being intentional where you choose to have those splurges and not just letting your mood dictate what you have at that meal. Make your goals realistic and don’t let what others are doing dictate what you think you should do, do what is best for YOU! That is the only way you will actually stick to anything. Doing something small every day will get you further than 4 weeks of overdoing it at the gym only to burn yourself out and take 6 weeks off. I promise that cycle is not worth it in the long run.

Now lets talk about the workout!

Full body HIIT Workout!

This workout emphasizes your lower body but incorporates your upper body throughout so that both get worked! Repeat 2-3 times!

Warm-Up

Walking Lunges with Shoulder Raise x 20-30

Push-up with Side Open x 8-12

Standard Squats x 15

Pulsing Wide Squat x 20

Alternating Heel Lifted Squat x 20

Pulsing Lunge with Windmill x 12-14

Burpees x 60 seconds

Plank x 60 seconds

 

Warm-Up: Make sure you are warmed up before starting and focus on dynamic stretches. Things like walking butt kicks, kicking out your leg and reaching for your toe with the opposite arm, a few walking lunges or hugging your knee into your chest. Anything that keeps you moving and is not held for an extended period of time. Static stretches are better for the end of a workout. 

Walking lunges w/ shoulder raise x 20-30

{This can be done with or with out weight, I recommend 3-8lbs}

Step One:

Step Two:

Step Three:

 

Push-up with side opens x 8-12

{Modification-Feel free to modify these and come down to your knees. Make sure you are on the fleshy part of your knees and your hips are dropped low so that your bum does not stick up into the air}

Modified version:

 

Step One:

Step Two:

Step Three:

Step Four:

Step Five:

 

Standard Squats x 15

{Tip: Make sure that your knees stay in line with your ankles and you put most of your weight on your heels. You should be able to easily wiggle your toes. Try to think about sitting back in a chair, so your bum goes back and then you sit down.}

Correct squat posture:

Squats:

 

Pulsing Wide Squat x 20

You will want to step out wider than your standard squat, while your feet face out at a 45-degree angle. Sit down low and make sure you are tucking your bum under. Once in your low squat, begin to pulse.

 

Alternating Heel Lifted Squat x 20

Staying in your low wide squat then begin to alternate lifting your heels. This will really get your glutes on fire!

~ alternate lifting your right and left heels ~

 

Pulsing Lunge with Windmill x12-14

Start off in a basic lunge and do three small pulses, then bring your arms up and around in a windmill motion so you are now facing the opposite direction and do three more small pulses. Repeat this back and forth. You can use no weights or up to about 8lbs.

Steps 1-4 (clockwise):

Steps 5-8 (clockwise):

 

Burpees x 60 seconds

These are the BEST to get your heart rate up and work your whole body! Don’t fight it, they’re good for you J

Step One:

Step Two:

Step Three:

Step Four:

Step Five:

Step Six:

 

Plank x 60 seconds

You can do these on your hands or forearms. Just make sure your shoulders are aligned with your hands/elbows and that you are not sticking your bum in the air.

 

Complete! YAY!

 

Thanks for reading y’all! I am so glad I got to share some of my favorite tips and workout moves with you, I hope you enjoyed them! Follow me at @thekalonlife to keep up with lifestyle tips and inspiration!

 

Cheers- Kami

photography: sukilynn