Keto Kickstart Challenge Workouts
The following HIIT (High Intensity Interval Training) workouts are designed to work in conjunction with keto eating to maximize your bodies fat burning potential.
Watch Before Starting Workout:
Day 1: Total Body Blast
Workout Description:
Time 20/40 seconds - complete circuit and repeat 3 times
20 Wide Squats - come down tap chair
40 Alternating Forward Lunge
20 Prison squat
40 Low, mod burpee
20 Push ups - knees or toes (toes always on the floor)
40 Mt climber
20 Plank Hold / hands for bad back
40 Superman/ Bird dog
20 Glute Bridge
40 Dead bug crunch
Day 2: Legs HIIT
Workout Description:
Time - 50 work/10 rest
Complete the circuit and repeat 2X
Wide squat
Mid stance squat
Chacha Lunge R
Vertical Jump
Chacha Lunge L
Sumo Squat + Calf raise
Alternating Side Lunge
Single Leg Ham Push up
Laying Heel Together Glute Raise
Day 3: Slim Arms, Toned Shoulders HIIT
Workout Description:
30 seconds each - complete circuit and repeat 3X
Pike to Plank
Tricep Pushups
Pike Pushup
Swimmers
Donkey Kick Plank
Down dog pushup
Tri/chest pushup combo
Oblique V R
Leg Raises
Oblique V L
Day 4: Cardio Killa
Workout Description:
Tabatas! 20/10 repeat 4X
High Knees/ March
Skaters/step vs hop
3 pulse Jump Squat / pulse squat
Frog Jump / step fwd squat reset
Mod Burpee / walk out burpee
Plank Jacks / hands or elbows
Lateral hops 2 L 2 R
Mt Climbers
Day 5: Flat Abs HIIT
Workout Description:
20/40 - complete then repeat 2-3X
Plank Hold
Russian Twist
Superman Hold
Reverse crunch
Flutter Kicks
Glute Bridge
Plank, Alt Knee Tap
Mod. Side Plank R
Scissors
Mod Side Plank L
Day 6: Total Body Sculpter HIIT
Workout Description:
30/10 Repeat 3X
Sumo Jacks - side to side jacks
Narrow Squat squat to knee level or a chair
Repeater Knee R
Butt Kickers
Repeater Knee L
Tuck Jumps
Jump rope
Day 7: Iso Leg Strength
Workout Description:
40 second holds 10 second rest - Repeat 3X
Mid Squat Hold
R Lunge Hold
Wide Stance Squat Hold (opt calf pulse)
L Lunge Hold
Wall Sit Hold
In - N- Out Squat - Jump or Step
Ballet Calf Raise Hold or Pulse
Day 8: Upper Body Blast
Workout Description:
20/40 Repeat 3X
20 Walking Pushup
40 Crab Walks (2-4 steps fwd-back)
20 Tricep Pushups
40 Child Pose Pushups
20 Swimmer
40 V Ups
20 Toe Touch Crunc
40 Slow Bicycle
20 Leg Raise
40 Shoulder Tap Plank/Plank holds
Day 9: Cardio Tabata
Workout Description:
Tabatas 20/10 Repeat 4X
High Knees
In - n - out squats (step progress to a jump)
Vertical Jump
Butt Kickers
Froggers
Mod Burpee- Burpee Progression
Bicycle abs
Glute Bridge
Opposite Knee tap crunch
Day 10: Booty Burner
Workout Description:
60 seconds, back to back.
Alternating FWD Lunges
Elevator Squats down/halfway/down/up
Curtsey Lunges
Wide Squat
Lateral Squat Walk
Glute Dips
Glute Bridge
Donkey Kick R
Donkey Kick L
Rainbows R
Rainbows L
Laying R Leg Abduction
Laying L Leg Abduction
Oysters R
Oyster L
Day 11: Total Body Tabatas
Workout Description:
Tabatas! 20/10
Squat/ Jump Squat
Hit the Floor
Belt Kick
Football Run
Alternating FWD Lunges or Jump Split
Burpee
Froggers
Plank, In-n-out toe tuck
