During COVID, I was introduced to this workout, and for those of us without gym equipment at home, it was a total game-changer! Now, with winter around the corner and hibernation mode kicking in, it’s easy to let the shorter days impact our energy and fitness. However, a quick 30-minute body-weight workout can keep you feeling strong and energized all season—and have you beach-ready for those 2025 travel plans! So, let’s get moving with this simple at-home routine, perfect for maintaining your well-being and staying on track for a fit and fabulous new year.
Adapted from the 30 Minute Hit workout leveraging boxing and kickboxing strategies, fitness expert Terri Dreger has shared her full body HIT routine that she does from the comfort of her hotel room. This routine allows you to get in a proper workout wherever and whenever using only your body weight. If you have booty bands that you travel with, you can add them to the exercises to increase the difficulty.
Shadow Boxing
Start the circuit with 30 seconds of intense shadow boxing to get your heart rate up. This involves punching and kicking while keeping your core tight.
Standing Crunches
Transition into 30 seconds of standing crunches, ensuring you keep your core tight and squat low to engage your lower body as well as your midsection.
Reverse Lunge (+ High Knee)
Keeping your heart rate up, step back into a reverse lunge. To add difficulty, when you come to straighten your body, pull the leg you brought back into a high knee, pulling it into your chest. Do 10 per side.
Side Plank + Oblique Crunch
Moving onto the floor, it’s time to fire up your abdominal muscles with 15 side planks paired with oblique crunches. Balance in a side plank position with your hips aligned, keeping your body straight. Bring your arm above your head as you keep your leg straight, then pull your knee up and arm down, connecting elbow to knee.
Mountain Climbers
Start in a plank position with your arms and legs extended. Rotating between legs, pull each knee into your chest switching from leg to leg as quickly as you can, keeping your core tight.
Single Leg Toe Reaches
Laying on your back, raise one leg simultaneously as you lift your other arm to reach towards your elevated toe, keeping both your leg and arm straight. Alternate between sides 15 times per side.
Bicycle Crunches
Crunches do a great job of burning belly fat by targeting your lower, middle, and upper abs. For 30 seconds, alternating between sides, bring your knee to your chest by twisting your torso and connecting it with your opposite side’s elbow. Your shoulders should be raised off the floor and hands behind your head.
Flutter Kicks
Finish off strong with 20 seconds of flutter kicks. Laying flat on your back, lift one leg at a time in a fluttering like motion, alternating between each leg.
Repeat this circuit 3 times.
Carving out a bit of time for yourself can make all the difference. So grab your mat, press play on your favourite playlist, and let this workout be your go-to for a happier, healthier season. Here’s to making the most of winter and welcoming the new year feeling your best!
Disclaimer: Before starting any new exercise routine, please consult with your doctor or healthcare provider to ensure this workout is suitable for you, especially if you have any pre-existing health conditions.