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Build a More Muscle from the comfort of your home!


workout of the day, we are going to be doing a 25 Minute HIIT Full Body Workout. This is another workout in our coronavirus self quarantine series. 

Cardio Round 1…

For today’s cardio, we are going to doing 1 minute free stretch, 1 minute of jog in place, 1 minute jumping jacks. This is a great way to get your heart rate up and the blood flowing. If it is nice outside, feel free to substitute this with a run outside instead. I started off this workout with a two mile run.


For our circuit today we are going to be focusing upper body using nothing but body weight. This is a 10 exercise workout broken out into 2 circuits, which we will do 3 times. We will do each exercise for a total of 30 seconds each before moving onto the next. After each round take about a 30 second break.
For this workout today, we have incorporated one cardio exercise into each circuit to help increase the intensity and keep your heart rate high.  


For abs we are going to do 4 different exercise for only one set today, so be sure to work extra hard! 


To end the workout, stretch out those muscles to prevent soreness and injury. Recovery is the most important part after working out, so make sure to take care of your body and it will take care of you. Stretch it out for a total of 10 – 15 minutes depending on how much time you have.

25 Minute HIIT Full Body Workout:

25 Minute HIIT Full Body Workout


– 1 minute free stretch

– 1 minute of jog in place

– 1 minute jumping jacks


Or go for a run outside



 – 3 rounds of the following

    – 30 seconds of air squat

    – 30 seconds of backward lunges

    – 30 seconds of right leg split squat

    – 30 seconds of left leg split squat

    – 30 seconds jog in place



 – 3 rounds of the following:

    – 30 seconds of high plank lateral raise

    – 30 seconds of pushups

    – 30 seconds of pike ups

    – 30 seconds of inch worm

    – 30 seconds jumping jacks



– 30 seconds of toe touches

– 30 seconds of leg raises

– 30 seconds of x-ups

– 30 seconds of boat pose


Stretch it out! 


Demo of Exercises:

Air Squat:

Backward Lunges:

Split Squat:

High Plank Lateral Raise:


Pike Ups:

Inch Worm:


If you are looking for more workout of the day ideas, be sure to go check out our page here for more.

If workout of the day isn’t really your thing, we have workout plans and progression programs here! Be sure to check them out and find what workout plan is best for you (lean mass or strength).


About Post Author

Bobby Petrillo

Bobby Petrillo is 24 years old from Charlotte NC. He went to UNCW where he studied accounting and has been working in the IT Audit space since graduating in 2017. Fitness has always been a big part of his life ever since freshman of high school. He is passionate about sharing his health and exercise knowledge to help others achieve their goals.
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