Hasfit 15 minute workout

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If needed).Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Sub squats for lunges and back rows for pull ups.Day 2: 20-Minute Leg Workout ExercisesYouTube Link: 20-Minute Leg WorkoutEquipment: Dumbbells. Optional long loop resistance band.Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. If lunges don’t feel good, you can sub squats.Day 3: 20-Minute At Home Ab Workout and MobilityYouTube Link: 20-Minute Standing Ab Workout and MobilityEquipment: Dumbbells. Optional mini loop resistance band.Pregnancy Modifications: Follow the workout modifier and slow down moves as needed.Day 4: 20-Minute Arm Workout ExercisesYouTube Link: 20-Minute Arm WorkoutEquipment: Dumbbells. Optional pull up bar (and pull up assist bands if needed) and box/bench.Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Sub back rows or flys for pull ups and add an incline to push ups.Day 5: 20-Minute Workout for Abs and Total BodyYouTube Link: 20-Minute Full Body + Abs WorkoutEquipment: DumbbellsPregnancy Modifications: Follow the workout modifier and slow down moves as needed. Option to make unilateral moves bilateral (keeping both feet on the ground).Week 2Day 6: 20-Minute Full Body Workout with WeightsYouTube Link: 20-Minute Full Body StrengthEquipment: Dumbbells. Optional pull up bar (and pull up assist bands if needed) and box/bench.Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Sub squats for lunges and back rows for pull ups.Day 7: 20-Minute Leg Workout with DumbbellsYouTube Link: 20-Minute Dumbbell Leg WorkoutEquipment: DumbbellsPregnancy Modifications: Follow the workout modifier and slow down moves as needed. If lunges don’t feel good, you can sub squats.Day 8: 20-Minute Core Workout RoutineYouTube Link: 20-Minute Total Core with WeightsEquipment: DumbbellsPregnancy Modifications: Follow the workout modifier and slow down moves as needed. Omit rotations as they become uncomfortable.Day 9: 20-Minute Full Arm WorkoutYouTube Link: 20-Minute Dumbbell Arm WorkoutEquipment: Dumbbells. Optional pull up bar (and pull up assist bands if needed).Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Sub back rows for pull ups.Day 10: 20-Minute Full Body Weight Lifting WorkoutYouTube Link: 20-Minute Full Body Strength WorkoutEquipment: Dumbbells. Optional pull up bar (and pull up assist bands if needed) and box/bench.Pregnancy Modifications: Follow the workout modifier and slow down moves as needed. Sub back rows for pull ups. Workout Plan PDF Details 1. Gym Equipment Needed:A Set of Dumbbells (Discount Code: NML5). Most of the daily workouts require a set of free weights. Each weight training workout will have a recommended dumbbell weight, usually between 15-30 pounds. You want a weight heavy enough that your last few reps are a struggle, but you are still able to complete the workout with good form.Optional Exercise Equipment: Mini Loop and Long Loop Resistance Bands (Discount Code: NML), Pull Up Bar and Bench/Box/Chair.2. Time Requirement: Workouts are 20-25 minutes per day, 5 days per week. This plan includes 2 rest days per week. You get to choose which days are your rest days. I suggest resting after day two or three (Wednesday or Thursday) and then again after day five (Sunday).

Workout of the dayLet’s kick off the new year with an intense yet fun workout to set the tone for 2025! Get ready for a mix of strength, endurance, and explosive movements. This workout is designed to challenge you but can be scaled to match your current fitness level. Let’s crush it together!The workout of the day consists of:3 rounds for time:15 Thrusters (95 lbs / 43 kgs)15 Pull-Ups15 Box Jumps (24 inch / 61 cm)ScalingThrusters: Reduce weight to 65 lbs / 29.5 kgs or use a PVC pipePull-Ups: Use a resistance band or do jumping pull-upsBox Jumps: Step-ups onto a stable surfaceNo equipmentThrusters: Use water bottles or do air squatsPull-Ups: Do bodyweight rows under a sturdy tableBox Jumps: Use stairs or a sturdy chairWarmup3 rounds:1 minute jogging in place10 air squats10 push-ups10 jumping jacks10 leg swings (5 each side)Cooldown3 rounds:1 minute walking in place5 Cat-Cow Stretches10 Forward Folds10 Shoulder Circles (5 each side)1 minute deep breathing

Offered by the machine.Of course, the more resistance you use, the harder and more intense your HIIT rowing workout will be.With that said, adjusting the amount of resistance during a rowing HIIT workout isn’t really feasible because your hands are tied up, and you don’t want to stop.Additionally, the resistance doesn’t need to be adjusted on certain rowing machines. For example, with the Hydrow, the recommendation is to always keep the drag set at 104 to replicate rowing in the real water, and with water rowers or fan rowers, you don’t need to adjust the resistance because your effort level automatically modulates the amount of resistance you feel.Therefore, when in doubt, during HIIT rowing machine workouts, press harder with your legs during your “on” intervals and ease up on the pressure during recoveries. Slow down your stroke rate to maximize your power.3 Great HIIT Rowing Workouts to TryHere are a few rowing machine HIIT workouts to try:#1: 15-Minute Beginner HIIT Rowing WorkoutA 15-minute HIIT rowing machine workout may seem short, but if you’re just getting started rowing, it will feel quite exhausting. Plus, HIIT is a highly efficient type of workout, allowing you to reap the benefits of longer moderate-intensity steady-state cardio workouts in about 40% less time. Warm up with 2 minutes of easy rowing. Complete 4 sets of rowing 45 seconds hard, 45 seconds easy.After the fourth set, give yourself an additional 60 seconds of easy rowing (1:45 total).Complete 4 more sets of rowing, 45 seconds hard, 45 seconds easy.Finish the last minute with easy rowing to cool down.During the “hard” intervals, make sure to get your heart rate up to at least 85 percent of your maximal heart rate to derive the benefits of HIIT-style training.This type of intensity is what helps HIIT rower workouts be especially beneficial for burning fat and losing weight and potentially boost your metabolic rate for up to 14 hours or more after you hop off the rowing machine.#2: 15-Minute Advanced HIIT Rowing WorkoutIf you’re short on time, try this advanced HIIT rowing machine workout. Your hard efforts should be at max effort, and since there is so little rest, you’ll be feeling it!Warm up with one minute of easy rowing.6 x 45 seconds of max effort rowing, 15 seconds very easy.1 full minute of easy rowing.6 x 45 seconds of max effort rowing, 15 seconds very easy.Cool down with one minute

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