AT-HOME HIIT WORKOUT
It has been a while since we've released a fun, random workout. 🙂 We are calling this one "The 100 Workout". You do not need any workout equipment, the only requirement is space where you can safely do each exercise. This is a HIIT workout, which stands for High-Intensity Interval Training. Almost all of our workouts can be adapted for beginners, including this one. We will go over some adjustments below but do keep in mind that this is a difficult workout.
Before getting started consult with your doctor to make sure you can do this workout and/or start a workout routine. Push yourself but only do so safely. Takes breaks as needed.
THINGS YOU SHOULD KNOW BEFORE STARTING
This is a tough workout and there are several different ways you can approach it.
To make this workout hard (or harder!):
- Do the listed reps on each leg when it makes sense (for example: do 40 jump lunges on EACH leg instead of 20 on each leg)
- Do the advanced version of the exercises (full burpees, push-ups on your feet, etc)
- Do each exercise more quickly as safely as possible (ex: jump faster for jumping jacks)
- Try to beat your overall time each time you do the workout (once or twice a week!)
To make this workout easier:
- Take breaks as needed
- Only do half of the reps listed (start with 50 jumping jacks)
- For the listed exercises such as jump lunges only do 20 on each leg (for a total of 40)
- Modify each workout listed (ex: walk up your legs during mountain climbers instead of running, go to your knees for push-ups, etc.)
For things like the high knees (90), mountain climbers (70), and butt kicks (30) you can count or set a timer for the time stated (ex: set a 90 second timer and do as many mountain climbers as possible).
ADDITIONAL WORKOUT RESOURCES
If you are in need of a workout plan that doesn't take up too much time but still gets you the results you desire, try our Busy Body 4-Week Workout Plan.
UPDATE: Thank you to everyone new that is trying this workout! It's one of our favorites. If you are using this workout during your time at home, we have plenty more to choose from and even put them all in one place for you: At-Home Workout Resources
Let us be your personal trainers with our detailed 4, 6 and 12 week She Sweats Workout plans! We guide your workout each day, telling you exactly what to do and what intensity to work at. We have everything you need! Find out more!
THE 100 WORKOUT
Watch the following video to view how to do each exercise (please excuse the poor quality!):
- 100 jumping jacks
- 90 high knees
- 80 star sit-ups
- 70 mountain climbers
- 60 froggers
- 50 squats
- 40 jump lunges
- 30 butt kicks
- 20 burpees
- 10 push-ups
Matt says
Hi Scott & Whitney, Thanks so much for posting this workout. My fiance and I are looking to do more workouts like this while quarantined. One quick question, what's your definition of a star sit-up? Looking online it seems like there are a lot of variations and was curious what your recommended style is?
Thanks in advance,
Matt
Whitney Carlson says
Hi Matt! I hope you and your fiance are staying safe. I'm so glad you found this workout, it's one of our favorites. We've had a lot of people find this workout today and we aren't quite sure how. Do you mind sharing where you learned about us?
As far as star sit-ups go, start by laying on your back and then when you start to sit-up reach for your toe/ankle with the opposite hand. I'll try to get a video of more of these exercises soon!
P.S. I just updated the post to include a resource we recently published that includes all of our at-home workouts!
I hope this helps. Please let us know if you have any other questions. Stay safe.
Jason says
I think the increased visitors were from the Morning Brew including this workout in their 4/16 email newsletter. Hope that helps!
morningbrew.com/daily/r/?kid=7094d2
Matt says
thanks for the reply. i got a link to this workout from a daily newsletter called The Morning Brew
Cat says
Can’t wait to start the 100 workout. What is a star sit-up and forgers?
Whitney Carlson says
Hi Cat! I hope you are well, thanks for checking out the workout! If you don't mind me asking, how did you find us? We've had a lot of new visitors today and I would love to know how they discovered this workout. 🙂
I will try to get a video of these exercises tomorrow but hopefully, I can describe it for you here. You are basically starting in a plank position and will jump your feet up into a squat position, then back into a plank (so you aren't standing up in between).
Let me know if you have any other questions! Also, I did update the post to include all of our at-home workout resources!
Cat says
Hello Whitney
Thanks for the clarification and I look forward to the video. I found out about your site through a digital newsletter called “the morning brew”
Aditi says
Hi! You were featured in the Morning Brew newsletter today 🙂
Stacy says
I just had foot surgery so running, walking, bouncing, and anything else required for me to use my toes isn't going to happen for a while. Do you have an alternative to some of those that would require the use of feet. Strange question, I know. Thanks in advance.
Whitney Carlson says
Hi Stacy! I hope you are healing from your surgery. There are definitely exercises you could during this time, especially focusing on the upper body. We have quite a few upper body workouts to choose from under our weight training section. Weights and/or bands would be great to have on hand. As far as cardio goes, if you have access to a rowing machine (which I know might be difficult right now!) that is a great machine if you have a lower-body injury but check with your doctor first, as always.
Overall, just use this time to focus on working your upper body and healing your foot. Let me know if you have any questions. Stay safe.
Anca says
Hi guys, FYI, I learned about your “100 workout“ yesterday from a very popular e-newsletter, The Morning Brew. Will try the workout today. Thank you.
Whitney Carlson says
Thanks for letting us know, Anca! I'm glad you followed over to try the workout. I'm going to try to get a video up over the next few days. Stay well!
JMD says
Great workout did it with my whole family of 5 we were hurting the next day. Frogs were new and Star were really hard we had to halve the reps. I hope you are safe and sound - greeting from NY
Whitney Carlson says
I'm so glad you got the whole family involved. The froggers are very hard, I'm still sore from doing those a few days ago! We are going to try and get a video of the workout up this week. Thank you for trying the workout. Stay safe.
Ryan says
Just wanted to let y’all know that you were featured on a daily newsletter called Morning Brew in their daily workout section. They have over 2 million subscribers so that will explain your increased traffic.
Tim Van Haecke says
Oh man, what a simple but great workout! I thought I know I'm not in great shape, but doing fine for my age. This took me an hour and half to do! Oh man. The second time, under 50 minutes. Thank you to #MorningBrew for linking to this. And thanks to Scott and Whitney. Whoa!