Full Body

This page offers a brief overview of High Intensity Interval Training (HIIT) workouts that can be done at home that focus on the entire body. These workouts are here to inspire you to be active when you are interested and try something new. Therefore you should never feel obligated or pressured to exercise, please listen to what your mind and body are asking of you. We have tried to make each of these workouts accessible and scalable to any level, if you are unsure of a movement please google it as we have not yet had time to make tutorials for all movements. If you have any questions or comments please reach out to us! We would love to hear from you.

Modifying Movements

We all have different physical skills, experiences, and previous injuries. Therefore it is imperative that you adapt each movement to fit your needs and desires. You can modify these movements in any way, but we suggest a few possible ways below. 
  • Push-ups: To increase the difficulty you can make them clapping push-ups, or vary the position of your hands. At any point if it becomes too difficult to do a push up here is a step wise way to make them easier. 
    • Plank Push-up: Come down in a flat plank till your chest touches the ground, then drop your knees and come up. 
    • Knee Push-up: Drop your knees to the ground, bring your chest to the ground, push up. 
  • Dips: To increase the difficulty put a weight on your lap, to decrease the difficulty move
  • Situps: Situps can be hard to perform for a number of reasons. We recommend putting your legs in a butterfly position to open your hips up and make it easier on your back
  • Flutter kicks/Leg Lifts: To make these movements easier place your hands under your butt. To make them more challenging, you can put your hands behind your head. 

Making at Home Weights and Mats

For all core movements it will be safer and more comfortable if you have something between your body and the ground. You can use yoga mats, throw rugs, or towels to help create the perfect structure for your back.

If you do not have weights or stretch bands, here are a few ways to make weights at home. You can fill up any bag (hand bags, backpacks, suitcases) with heavy items (filled water bottles, books, canned food) from around your house. Get creative! If you do have weights or resistance bands, please make sure they are appropriate and safe to use. 

Workouts

Filthy Fifty

You will want to take a nice long bubble bath to scrub off the dirt from this workout. This is a classic list workout where you can take as much time as you need to complete 50 reps of each of the following movements in any order you want. Some people like to do 5 rounds of 10 reps each, others like to do each 50 in a row. The only equipment you will need for this exercise is a mat, or a backpack if you want to add weight. If you are interested, record your time to see how it improves overtime.

  • 50 Squats
  • 50 Push ups
  • 50 Sit ups 
  • 50 Lunges (each leg)
  • 50 Dips
  • 50 Jump Squats
  • 50 Leg Lifts 
Saillant

This workout was inspired by one of the most incredible teachers, surgeons, and mentors we have ever met, Dr. Noelle Saillant. She is a true superhuman that has endlessly given to MGH, surgery residents, medical students, and her family. For this workout you will be completing as many rounds as you can of the following list in 17 minutes. You will need a mat, and if you want to make it more challenging, a weighted backpack.  If you are looking for inspirational music, we recommend Childish Gambino, or what Saillant has been known to play in the OR. 

As many rounds as possible in 17 minutes of…

  • 5 Burpees 
  • 7 Push-ups 
  • 9 Jump Squats 
  • 11 Sit ups 
  • 13 Lunges each leg
Tik Tok

Sadly this workout is not a hip and trendy dance, even though we would like it to be. Here you will be completing the following movements in as fast as you can in a minute. After you complete the movements, you can rest, catch your breath, or dance before the minute ends and the timer starts over. To set this up on your phone, we suggest using the countdown timer. Repeat for 15 minutes or for as many minutes as you can complete 

Each Minute complete: 

  • 3 Burpees 
  • 3 Push ups
  • 3 Mountain Climbers: In push up position bring your knee to your chest
  • 3 Sit ups
Spin Your Partner

Round and Round and Round you’ll go! This is a partner workout for those of you that are at home with someone else, or you can facetime a friend while doing this workout. In this workout one person will be completing a set number of movements, while the other person holds any plank position. You will trade off completing each movement until you have completed this list! You will need a matt for this workout, below is the list of movements and example structure. 

The movements.. 

  • 10 Burpees
  • 15 Pushups
  • 20 Leg lifts 
  • 25 Squat Jumps
  • 30 Lunges (total)
  • 35 Jumping Jacks 
  • 40 Squats 

The structure 

  • Partner 1: 10 Burpees, Partner 2: Hold High Plank
  • Partner 2: 10 Burpees, Partner 1: Hold Low Plank
  • Partner 1: 15 Pushups, Partner 2: Hold Side Plank
  • Partner 2: 15 Pushups, Partner 1: Hold Side Plank 
Busta Burpee

Ever heard of a Burpee? Well you will never forget it after this workout. This is a fun one to challenge yourself to do with a group of friends to make it a little more fun and add a little competition. For this workout you will be doing a number of burpees in a minute, and then the next minute adding 1 more burpee. You can start with any number of burpees, but be careful! They add up quickly. Continued until you cannot complete the burpees in the minute aloted. One example is below
Minute 1: 5 Burpees
Minute 2: 6 Burpees
Minute 3: 7 Burpees
Minute 4: 8 Burpees

Murph

In order to remember those who have served our country we will be completing a workout called “Body Armor” by Lieutenant Michael Murphy. Lt. Murphy, of Patchogue, N.Y., was killed in Afghanistan June 28th, 2005. In honor of him the name was changed to MURPH.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

You can split up the pull-ups, push-ups, and squats how ever you want. It is often broken up into 10 sets (10,20,30) or 20 sets (5,10,15). It is traditionally done with 20 lbs of weight either from a vest or backpack.

Just a Classic

4 rounds with decreasing reps each time (20 -> 15 -> 10 -> 4)

  • Pushups (any variation)
  • Leg lifts
  • Jump squats
  • Russian twists

Between rounds 10x burpees as fast as possible

Back 2 Basics

Let’s get back to basics with some classic movements.

200 sit ups, 100 air squats, 50 push ups for time

Suggested: break it up into 10 sets of 20 sit ups, 10 air squats, 5 push ups

Hard mode: 400 sit ups, 200 air squats, 100 push ups

Gumby

This workout is meant to get your heart rate up AND increase your flexibility and mobility. Stretching should be part of every workout (either right after your warm up, at the end or BOTH!) but this workout will give flexibility a little more attention than usual. For the movements marked “hold”, hold the position for 5 seconds before doing another rep. With each rep, try to get a little deeper.

3 rounds

  • 30 sec high knees
  • 10x side lunge and HOLD
    • Bring right leg out to your right side with your left leg full extended to the left
    • Stretch should be felt in the inner thigh and glutes
  • 10x jump squats
  • 10x pause squats and HOLD
    • Squat down as deep as you can and hold at the bottom
    • Keep your back as straight as possible and feet flat on the floor
    • Stretch should be felt in the hips, hamstrings, lower back and (if you lean forward a little) calves/ankles

3 rounds

  • 10x push ups
  • 10x side plank pose and HOLD
  • 10x leg crossover and HOLD
    • Laying on your back, arms outstretched on either side, cross on leg over as far it can go.
    • Stretch should be felt in the back up to the shoulders

Cool down with some static stretches.

Tibita Tabata

This TABATA workout is a classic designed to be short and intense. For this workout you will be doing four rounds of the following movements each one minute. Within each minute you will work as hard as you can for 20 seconds, and then take 10 seconds of rest. For more clarity see this outline below.

1. Burpees: 20 seconds on, 10 seconds rest, 20 seconds on, 10 seconds rest.
2. Sit Ups: 20 seconds on, 10 seconds rest, 20 seconds on, 10 seconds rest.
3. Push-ups: 20 seconds on, 10 seconds rest, 20 seconds on, 10 seconds rest.
4. Squats: 20 seconds on, 10 seconds rest, 20 seconds on, 10 seconds rest.

Repeat 4 times

Tibita Tabata 2

This TABATA workout is a classic designed to be short and intense. For this workout you will be doing four rounds of the following movements each one minute. Within each minute you will work as hard as you can for 20 seconds, and then take 10 seconds of rest. Search “tabata” on Spotify for a whole bunch of playlists with songs that have these timing schemes built in!

1. Burpees: 20 seconds on, 10 seconds rest, 20 seconds on, 10 seconds rest.
2. Sit Ups: 20 seconds on, 10 seconds rest, 20 seconds on, 10 seconds rest.
3. Push-ups: 20 seconds on, 10 seconds rest, 20 seconds on, 10 seconds rest.
4. Squats: 20 seconds on, 10 seconds rest, 20 seconds on, 10 seconds rest.

Repeat 4 times

At Home Annie

This is a take on the classic crossfit “Annie” workout.

Warm up then

Rep scheme 50-40-30-20-10
(IE 50 jumping jacks, 50 sit ups, 40 jumping jacks, 40 sit ups etc,)

  • Jumping Jacks
  • Sit ups
  • Optional: push ups

Finisher: 1 min plank 3x

A Toughy

This workout is simple, but a toughy. You will be trying to complete as many rounds as possible of the following movements in 15 minutes. To scale it, read up above about how to modify push-ups and squats. The burpees can be made easier by just coming down into a high plank instead of completing the push-up

Warm Up
30 Toe Touches
30 Jumping Jacks
30 Crunches

AMRAP (as many reps as possible):
10 push ups
20 air squats
30 burpees
1 min wall sit

A Toughy v2.0

This workout is a variation of “A Toughy” we had earlier this month. With fewer reps per round you’ll be going through rounds faster! You will be trying to complete as many rounds as possible of the following movements in 15 minutes. To scale it, read up above about how to modify push-ups and squats. The burpees can be made easier by just coming down into a high plank instead of completing the push-up

Warm Up
30x Toe Touches
1 min Jumping Jacks
30x Crunches

AMRAP (as many reps as possible) in 15min:
5 push ups
10 jump squats
15 burpees
30 sec plank

Finisher: 10 “under the fence”
https://youtu.be/UvzMRFKLKNc?t=50

Static Shock

This workout involves a lot of static holds that may sound easy but will have you sweating in no time. Make sure to be playing some pump up music to help you push through the pain. My favorite is Friday by Rebecca Black 😉

Warm up – 2 rounds of

  • 10x arm circles each side
  • 10x air squats
  • 10x standing russian twists
  • 30 seconds jumping jacks

Workout – 3 rounds of

  • 10x push ups
    • Any variation
  • 1 min standing iron cross
    • Using books (or whatever you have!) as weights, hold your arms out form a T
  • 15x split squats
    • Put one leg on a couch/coffee table behind you and then lunge down with your other leg
    • 15 each side
  • 1 min squat hold
    • Parallel thighs! Not too high or too deep
  • 20x russian twists
    • Sitting on your butt, leaning back, legs out in front of you with heels off the ground, touch the ground on either side of you
  • 1 min V hold
    • Lay down with legs and shoulders off the ground, and hold
    • To increase difficulty, bring your back and legs up into a V

Finisher: Jumping jacks to loosen back up

J’s WOD

Warm up with light cardio (jumping jacks, running in place, dynamic stretching)

Perform workout A for as many rounds as you can in 5 minutes, then proceed to workout B and do the same. Rest for 1-5 minutes, then repeat. (A, B, rest, A, B)

Workout A)

  • 10 Jump lunges
    • Instruction: start in the lunge position, then explode upwards and swap feet and land in the lunge position. Repeat. 1 rep
    • To increase the difficulty wear a backpack with as much weight as you want
  • 20 push ups
    • Instruction: any modification is fine
    • To decrease difficulty put your knees on the ground and keep your hips straight
    • To increase difficulty place your hands close together
  • 10 lateral raise
    • Instruction: start with hands by your sides, then raise them out to your side to form a “T”, pause, then bring them back down… 1 rep
    • To decrease the difficulty use no weight but focus on contracting your traps and deltoids
    • To increase the difficulty hold a textbook in either hand, or a cloth grocery bag loaded with books

Workout B)

  • 10 leg raises
    • Instruction: Laying flat on the ground, raise your legs so they point upwards
    • To decrease the difficulty place your hands under your butt
    • To increase the difficulty hold hands over your head, do not let your feet touch the ground between reps
  • 10 table rows
    • Instruction: Find a table and lay underneath. Reach up and grip the edge of the table with your hands and pull your chest to the table.
    • To decrease the difficulty find a taller table or bring your feet closer to the table edge
    • To increase difficulty find a shorter table or elevate your feet
  • 10 rear flys
    • Instruction: Legs shoulder width apart, lean forwards with your hands in front of you. With elbows extended, bring your hands backward, squeezing your shoulder blades together. Then back down.
    • To decrease the difficulty use no weight but focus on contracting your traps and deltoids
    • To increase the difficulty hold a textbook in either hand, or a cloth grocery bag loaded with books
Nigerian Nightmare

Description:

You just had to watch that movie…. All your friends said it was pretty scary but you haven’t been afraid since watching scary movie 3! Oh boy were you not ready for what happened next…. Welcome to the Nigerian Nightmare Series….that’s right series… 

The Nigerian Nightmare Series are a series of workout designed for everyone and requiring no weights other than what can be easily assembled at home! It is designed to look frightening at visual glance and will push your muscles past its limit. Yeah.. you’re going to learn the meaning of muscle failure that’s for sure. Although designed to be challenging, it is a classic HIIT designed to be exhausting but rewarding! So let’s get this nightmare of a workout shall we?

Summary

→ Total time: 50min-1hr

→ 2 workouts [5 sets of 5 exercises with each exercise being around 1-2minute in duration]

→ Optional Dedicated Core Training [5 core workouts with each 1 minute in duration]

→ Find a bag (bookbag…grocery bag…. Travel bag… whatever) with arms/handles to hold and stuff it until its at a weight that feels like 30-60% of what you can lift

→ Goal: Don’t give up! Push yourself and do as many as you can in a minute! 

Warm up: 5min

Arm circles (10x forwards and backwards)

Arm cross (5x each side)

Head circles (8x to the left and right)

Leg Lunges (Sideways and Front (hold each for 10seconds))

Other desired stretch ~ 

Workout 1: Chest, Shoulder, Quads, Hamstrings, Core

Repeat 5x (NOOO REST UNTIL THE END) – 25min

Normal Push, Close Grip Push Up, Diamond Push Up – 1min 

(Do a different type each round, ex round 1: normal, round 2: diamond…)

(fail → go on knees… if you fail → rest 5 seconds → try again)

Single Leg Squat (Elevated back leg) – 1 min 

(Make sure to do the same on each leg regardless of time here)

(Track the amount you do in 30seconds and hit that goal with the other leg)

One arm lateral raise – 1minute

(Make sure to do the same on each leg regardless of time here)

(Track the amount you do in 30seconds and hit that goal with the other arm)

Weighted Wall-sit – 2min

(Use whatever weight you can find at home! Or use non!)

Plank, Isolated Sit Ups, Flutters – 1min

(Do a different type each round)

~ 1-2minute Break ~

Workout 2: Arms, Back, Chest, Hips, Hamstring

Repeat 5x (NOOO REST UNTIL THE END) – 20minutes

Modified [bag] side curl – 1min

Make sure to do the same on each leg regardless of time here)

(Track the amount you do in 30seconds and hit that goal with the other arm)

Single arm rows – 1minute

Make sure to do the same on each leg regardless of time here)

(Track the amount you do in 30seconds and hit that goal with the other arm)

Weighted Hip Thrust – 1minute

Use bag/makeshift weight

Burpies (with pushups)  – 1 minute

~Rest 1-2minutes~

Core: Repeat 2x (8min)

Mountain Climbers – 1 minute

Russian twist – 1 minute

Butterfly sit-up – 1minute

V-Ups – 1 minute

Stretch – CONGRATS ON SURVIVING YOUR FIRST NIGHTMARE

Hump Day

3 Sets: Decline&Incline Push-Ups, Step-Ups, Dead Bugs // 3 Sets Dips, Hip Thrust, Kneeling Extension // Finisher: Burpees x2 sets

1st Set

  • Decline&Incline Push-Ups
    • Set a target number of decline push-ups (feet elevated on chair or other surface, hands on the ground) that you can complete and feel that you could perform a few more (i.e. 16). After completion, quickly switch to an incline push-up (hands elevated, feet on floor) and perform half the number of repetitions as you performed decline (i.e. 8). The incline push-ups should be easier, but you will already be fatigued from the decline push-ups
      • To increase difficulty: increase reps
      • To decrease difficulty: decrease reps
  • Step-Ups
    • Perform alternating leg step-ups using chair or other elevated surface
      • To increase difficulty: wear weighted backpack or hold heavy objects in hands
      • To decrease difficulty: pick lower elevated surface/floor and drive knee up
  • Dead Bugs

2nd set

  • Dips
    • Use chair or elevated surface to perform dips
      • To increase difficulty: elevate your feet on textbooks, another chair/couch
      • To decrease difficulty: move feet closer to your body
  • Hip Thrusts
  • Side Planks
    • To increase difficulty: elevate feet onto chair or other surface

3rd set

  • Burpees
    • Perform to set number, rest 3 minutes, perform same number again
Death by Burpees

This workout has a little bit of everything, but a whole lot of burpees. Focus both on speed and quality, and try to complete all four rounds as fast as possible.

Suggested Warm up:
20 Toe Touches
20 Arm Circles

WOD: 4 rounds of
10x Russian twist
10x push ups
10x jump squats
10x burpees.
Optional finisher: death by burpees, As many as you can!

40:20

The focus of this workout is to work hard and rest hard. Each minute you will be completing one movement for 40 seconds, and then resting for 20 seconds before beginning the next movement.

Suggested Warm-up:
2 rounds:
50 jumping jacks
10 wrist circles
10 alternating cossack squats

WOD: 15min EMOM (every minute on the minute)

  1. High knees
  2. Pushup shoulder taps (note: in the video, they mention to pause for 2 seconds on each rep, you do not need to do that here)
  3. Alternating curtsy squats

(2:1 work to rest)*

*Start a clock at 0:00. Perform high knees for 40 seconds. Rest for 20 seconds. At 1:00, perform pushup shoulder taps for 40 seconds. Rest for 20 seconds. At 2:00, perform curtsy squats for 40 seconds. Rest for 20 seconds. Repeat sequence 4 more times.

To decrease the difficulty of the pushup shoulder taps, you may do these on your knees.

To increase the difficulty of the curtsy squats, hold a kettlebell (or backpack, water bottle, etc.) in front of you in the goblet position while performing them.

Over the Rainbow

Suggested Warm-up:

2 rounds:
20 squats
10 arm circles
5 Burpees

WOD: Over the rainbow 🌈

You will be getting to the end of this rainbow by completing three sets of workouts. Luckily like any great adventure you get to create your own. For each set, you will be setting the number of reps you want to do!

1st Set: Repeat once!

  • Decline&Incline Push-Ups: You set the number
    Set a target number of decline push-ups (feet elevated on chair or other surface, hands on the ground) that you can complete and feel that you could perform a few more (i.e. 16). After completion, quickly switch to an incline push-up (hands elevated, feet on floor) and perform half the number of repetitions as you performed decline (i.e. 8). The incline push-ups should be easier, but you will already be fatigued from the decline push-ups
    • To increase difficulty: increase reps
      To decrease difficulty: decrease reps
  • Step-Ups: You set the number
    Perform alternating leg step-ups using chair or other elevated surface
    • To increase difficulty: wear weighted backpack or hold heavy objects in hands
    • To decrease difficulty: pick lower elevated surface/floor and drive knee up
  • Dead Bugs: You set the number
    Repeat!

2nd Set: Repeat once!

  • Dips: Use chair or elevated surface to perform dips, you set reps.
    • To increase difficulty: elevate your feet on textbooks, another chair/couch
    • To decrease difficulty: move feet closer to your body
  • Hip Thrusts
    • To increase difficulty: try single leg
    • To decrease difficulty: lie with back flat on ground and bridge up
  • Side Planks
    To increase difficulty: elevate feet onto chair or other surface

3rd Set: As many Burpees as you want!!!