Standing exercisesare a great option to incorporate strength and cardio into your fitness routine by performing HIIT-style circuits.
The following is my favorite HIIT-stylestanding workoutroutine forfull-body sculpting.
Perform each exercise for 40 seconds, rest for 20 seconds, then immediately transition to the next exercise.
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you’re free to add more rounds per workout or more workouts per week to progress the difficulty.
This exercise works multiple muscle groups including the glutes, quadriceps, hamstrings, core, and shoulders.
To perform a jumping jack, start with your feet hip-width apart and your arms at your sides.
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Jump up, simultaneously spreading your legs wider than shoulder-width apart and raising your arms over your head.
Jump again to return your feet to hip-width and lower your arms back to your sides.
Continue this motion without pausing, maintaining a brisk rhythm.
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Repeat for the target time.
They also engage the muscles of your lower back and hip flexors.
To perform a standing side bend, stand up straight with your feet shoulder-width apart.
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Extend your arms upward, and clasp your hands together above your head.
Keeping your arms straight, lean your torso to one side, bending only at the waist.
Return to the center, and then bend to the opposite side.
Repeat for the target time.
Lift your left knee to hip height as you simultaneously bring your left elbow toward the knee.
Return to the starting position, and repeat the motion on the right side.
Keep alternating sides for the duration of the exercise.
Repeat for the target time.
This exercise engages your core, quadriceps, glutes, and hamstrings.
To perform high knees, stand tall with your feet hip-width apart.
Start by marching in place, lifting your knees as high as possible.
Keep your core engaged, and maintain an upright posture throughout the exercise.
Repeat for the target time.
Ice Skaters
Ice skaters are a plyometric exercise that enhances your balance, agility, and coordination.
To perform ice skaters, begin with your feet hip-width apart.
Keep your core engaged, and maintain a fast pace.
Repeat for the target time.
To perform a standing bicycle crunch, stand tall with your feet hip-width apart, hands behind your head.
Lift your left knee while twisting your torso to bring your right elbow toward the left knee.
Return to the starting position, and repeat the motion on the opposite side.
Continue alternating sides for the duration of the exercise.
Repeat for the target time.
Bodyweight Squats
Bodyweight squats are a functional exercise that improves lower-body strength and mobility.
Push through your entire foot to return to a standing position, fully extending your hips at the top.
Remember to keep your core engaged throughout the movement.
Repeat for the target time.
To perform a lunge in place, stand with your feet hip-width apart.
Rotate your left foot inward slightly as you lower your left knee for optimal biomechanics.
Push through your entire foot to return to a standing position.
Repeat the motion with the left foot stepping forward.
Repeat for the target time.
