The WEEK in WORKOUTS – Progressive Cardio HIIT and a Sandbag Circuit

What a sweaty week!  Both of this week’s workouts kicked my booty in the very best way, and I hope you enjoy them, too.

First up is a progressive cardio HIIT.  I love me a progressive (a/k/a, “ladder”) workout – they’re so sneaky!  The exercises start off so easy and you get lulled into this completely false sense of complacency, like the whole workout is going to be so gentle.  But, no.  It’s not.

For this workout, we climbed the ladder up AND down, which turned this simple little workout into a 40-minute sweat fest.

You can follow along with the video below, or take this printout with you anywhere.  There’s no equipment needed and it’s easy-peasy to set up with a timer.

Progressive Bodyweight Cardio HIIT - burn fat and calories with this quick and FUN home workout from Pahla B Fitness

Here’s the breakdown:

Brutal Progressive CARDIO HIIT | I {Heart} My Heart and Lungs 40 Minute Fat Burning Workout

Set your timer for 20-second intervals.  Round One, do Exercise #1, then take 20 seconds of rest.  Round Two, do Exercise #1 and Exercise #2, then take 20 seconds of rest.  Continue adding one exercise each round until you’ve added them all.  Complete two rounds of all nine exercises, then drop off the last exercise on the list each round until you are back to just Exercise #1.

  1. Fast Feet
  2. Squat Kicks
  3. Jumping Jacks
  4. Windmills
  5. Side Shuffles
  6. High Knees
  7. Mule Kick/Plank Jack combo
  8. Burpees
  9. Twisty K Planks

Finisher:  Complete this pair of exercises 4x each without rest for a nice little ab burnout.

  • Cross Body Crunches + Plank Cross Body Crunches

Can’t see the video below?  Click here to watch it on YouTube:


If that heart-pounding HIIT wasn’t enough for you, we also went into full-on Beast Mode with a killer Sandbag Circuit workout!

I know not everybody has a sandbag at home (why would you?), but if you have access to one at your gym or a friend’s house, you’ll definitely want to give this workout a go.  You can also easily substitute dumbbells or kettlebells for the sandbag and still get a great workout.

Full Body Beast Mode Sandbag Circuit - a tough and challenging home strength workout from Pahla B Fitness

Here’s the breakdown:

Full Body Beast Mode STRENGTH Circuit | 30 Minute Muscle Building Workout – I {Heart} My SANDBAG

Following a warm up of 20-30 Elbow Drives, Reverse Lunges and Inchworms, complete each exercise for ten reps in each direction (yes, they’re all single-sided!), and complete the circuit three times.

  • Slingshots
  • Halos
  • Burp the Baby
  • Half-Kneeling Popovers
  • Russian Twists
  • Plank Drags

Finisher:  Thrusters x10.  Yeah, only ten, but it’s enough.  🙂

Watch this video on YouTube here:

Next week isn’t going to be quite so crazy as we start winding down “I {Heart} My _____” month, but I promise there will still be plenty of sweat.  Enjoy your weekend, Killer B, and I’ll see you Monday on YouTube!

Love Pahla

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