30min Full Body Program

Moving to Australia just before summer hits means I need to get my ass in gear and get my summer bod back! I live in a cute little apartment with a small gym downstairs.. with the most basic equipment ever! I had to get creative by making a full-body work out routine using minimal equipment. Actually, I decided not to use any and saved time by creating a 30min full body HIIT (High Intensity Interval Training) program. I come from a powerlifting background, so, cardio is definitely not my thing. I used to focus on strength and power more than anything but I've decided to change things up. Going back to my post about IMG Academy, I pulled my groin during a sumo deadlift, where someone made me laugh and I tweaked my pull. I heard a pop and I knew something was wrong. It hurt like hell but me, being stubborn me, kept going and ignored the pain. Big mistake. My groin definitely has not been the same and I've been trying to recover ever since. I now have minimal mobility on my right groin and hip. This injury made me focus more on mobility and steered away from heavy lifting. For me, using HIIT makes cardio more fun and challenging. Here is my 30min full body HIIT program that I have been using. Feel free to give it a go!!

Full Body HITT Program

Set 1:

Body Weight Squats - 30 sec

Push Ups - 30 sec

Plank - 30 sec

Rest 60 - 90 sec

Set 2:

Static Lunges - 30 sec each leg

Tricep Dips - 30 sec

Side Plank - 30 sec each side

Rest 60 - 90 sec

Set 3:

Burpees - 30 sec

Glute Bridges - 30 sec

Mountain Climbers - 30 sec

Rest 2 - 3 mins before starting first set

Repeat all sets 3x - 5x

Set 1:

1.a) Body weight Squats - 30 sec

Start with feet shoulder width apart. Toes slightly pointing outwards. Bend knees and push hips back. Lower body as far as you can go, brace your core, try to keep back straight and push back up to starting position. Repeat for 30 seconds.

1.b) Push Ups - 30 sec

Start with hands and feet at shoulder width apart. Keep elbows tucked in and align hands with shoulders. Bend elbows to lower body. Whole body should be aligned, moving in one motion. Lower until chest is almost at the floor, brace your core and start to push back up. Repeat for 30 seconds.

1.c) Plank - 30 sec

Start in a push up position and lower elbows to a 90 degree angle. Make sure elbows are directly aligned with the shoulders and legs are straight out with toes to the ground. Body should create a straight line from your legs all the way to the top of your head. Brace your core and hold position for for 30 seconds.

Rest for 60 - 90 seconds until starting next set.

Set 2:

2.a) Static Lunges - Each Leg - 30 sec

Start standing with feet shoulder width apart. Step forward with right leg, with left leg automatically extending back. Bend the right knee lowering your body until thigh is parallel to the ground, keeping your back straight and core tight. At the same time, bend left knee, bringing knee and shin parallel to the ground. Push legs back up to starting position and repeat for 30 seconds.

Start at standing position and repeat with left leg forward for 30 seconds.

2.b) Tricep Dips - 30 sec

For this exercise, I used my dining room chair. You can also use a coffee table, stool, couch or anything that will support your body weight and still have room to lower your body enough to not touch the ground. Start with hands facing forward on surface, shoulder width apart. Bend elbows to a 90 degree angle, lowering your body and using heels for support. Brace your core and use hands to push body back up to starting position. Repeat for 30 seconds.

2.c) Side Plank - Each Side - 30 Sec

Start by laying on the side of your left leg with left arm facing forward with elbows bent at 90 degrees. Lift hips up using arm and feet for support. Brace your core and make sure whole body is in a straight line. Hold position for 30 seconds and repeat on right side.

Rest for 60 - 90 seconds until starting next set.

Set 3

3.a) Burpees - 30 sec

Start in standing position, jump, raising arms straight up and jumping straight down. Bend legs and brings hands to the ground. Jump back into high plank. Lower body in a push up position, push back up to high plank, jump forward, bringing knees back to elbows and jump up to starting position. Repeat for 30 seconds.

3.b) Glute Bridge - 30 sec

Start by laying on back with knees bent, pointing upwards, feet planted to the ground and arms straight out at your sides, palms to the ground. Extend hip raising glutes off the floor, bracing your core, using arms and feet for support. Squeeze your glutes at the top of the bridge and lower back down. Repeat for 30 sec.

3.c) Mountain Climbers - 30 sec

Start in high plank position. Flex right hip bringing your right knee to your elbow. Keeping your core tight, bring right leg back and switch to left leg, bringing left knee to elbow. Continue switching from side to side for 30 sec.

Rest 2 - 3 minutes before starting first set again.

Edited by Alex Rabindranath, owner and founder of Kin.Fit. Alex is a well known Certified Personal Trainer and Registered Kinesiologist (R.Kin) based in Toronto, ON. Throughout this journey, he will be working by my side to create new and fun training programs for all fitness levels. Contact us for personalized programs and online training or subscribe for fitness and health tips!

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See you soon my loves!

Me,

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