HIIT the Wall Workout

The great thing about walls? They’re everywhere. Do this workout outside if it’s nice out, or next to a wall inside if it isn’t.

Time: 16 minutes

Type of Workout: HIIT, strength/conditioning

Sh*t You Need: Dumbbell (one heavy, one moderate), interval timer, & a sturdy wall

Intensity: High

Body Target: Total body

Perks: Incorporates both cardio and strength 

The Workout:

Set an interval timer for 24 rounds of 10 seconds rest, 30 seconds work. (This will set you up to complete four rounds, which will take a total of 16 minutes.) 

Complete as many reps of the following exercises with proper form within the 30 second work period. 
- wall plank toe taps
- weighted sumo squats
- wall burpees
- weighted side lunges (switch legs each round)
- dumbbell drag pushups
- wall sit with shoulder raise

 

literally can’t stop the feeling of joy/moves/grooves when listening to this song!! 🎶 “Can’t Stop The Feeling” @justintimberlake outdoor wall + dumbbell workout this sunny afternoon at home! #fituniversity @gofitu

A video posted by Alison (@alison_grooves) on May 16, 2016 at 10:57am PDT

 

Workout contributed by Alison Yeung (Boston University). Check out her Instagram, Twitter, and blog for more. 

Check out these workouts too: 

• The 12 Minute Workout that Leaves You Dripping in Sweat
• High Five! Total Body Workout
• Outdoor Full Body Workout
• Total-Body Tabata Workout