HIIT Partner Workout

Couples Core and Legs Workout

Happy Valentine’s Day! I thought it would be fun to share a partner workout on this love filled holiday! This workout is full of exercises that you can do anywhere because no equipment is needed! This is a fun way to spend a bit more time with the one you love! And why not be active while spending time together!

Since Valentine’s day is a day to show love, I wanted to show Jacob a bit of love by doing a partner workout! One thing I love to do is get a great HIIT workout in. HIIT workouts are High Intensity Interval Training workouts. These types of workouts tend to be quick but powerful! Another great thing about HIIT workouts is that you can do these exercises with or without weights! So I thought a fun twist on a HIIT workout would be making it a partner workout.

HIIT Partner Workout

Since this is a HIIT Partner workout, we want it to go fast. So we will do each of the 10 exercise for 40 seconds with 20 second rest. You will do 2 rounds total which will take you 20 minutes! I like to call this a double tabata because instead of doing 20 seconds of work and 10 seconds of rest, you will do double: 40 seconds of work and 20 seconds of rest.

Make sure you switch sides (on the lunges, pistol squats, and planks) and positions (partner press, jump over, wheelbarrow, and bridge, if you can) for this partner workout!

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Step By Step Instructions

Reverse Lunges

• First, start facing each other and hold hands
• Next, step back into a lunge, bringing your knee as close to ground as possible
• Then, pushing through your front heel, stand back up
• Repeat for 40 seconds
• The second time through, switch legs that you are stepping back with

Squats/Pistol Squats

• First, start facing each other with feet shoulder width apart
  • Or balance on one leg
• Next, lower back into a squat
  • try to keep your back flat
• Then pushing through your heel(s), stand back up
• Repeat for 40 seconds
• The second time through, switch legs if you are balancing or just repeat with squats

Wheelbarrow Push up/Squat

• First, one person should have their hands on the ground while the other person holds their ankles
• Next, as the person on the ground goes down into a push up, the standing partner will do a squat
• Pushing through your hands on the ground, return to high plank and the other partner pushes through their heels to stand
• Repeat for 40 seconds
• Switch positions the second time through

Low Plank Jump Over

• First, one partner will start in an low plank on elbows while the other partner stands next to them
• Then, the second partner does a tuck jump over the partner on the ground, who is still holding plank.
• Repeat for 40 seconds
• Then switch positions the second time through

Russian Twist

• First, start sitting on the floor (with your backs towards each other), either with your feet on the floor or lifted off the floor
• Then rotate to one side and touch hands
• Then rotate to the other side and touch hands
• Continue through for 40 seconds
• The second time through, do the same thing
  • make sure you keep your core engaged

Side Plank with Rotation

• First, one of your start on your left side and the other on their right side
  • you want your backs touching
  • you can put your knee down for modification
• Then lift your arm up and hit the back of your partner’s hand
• Then rotate under your body and hit hands again
• Repeat for 40 seconds
• The second time through, switch sides

Plank Hand Taps

• First, start in high plank position with either your knees on the ground or on our toes
• Then lift your left hand and tap the other partner’s left hand
• Then return back to the ground
• Next, lift your right hand and tap the other partner’s right hand
• Then return back to the ground
• Repeat for 40 seconds
• The second time through, do the same thing
  • make sure your core is engaged and try not to rotate your hips too much

Bicycles

• First, start laying on your back
• Then, place your feet together with your partner
• Push through your feet into the other partner’s feet as you would while riding a bicycle
  • if you can, raise your hips off the ground for an additional booty burn!
• Alternate legs as you go for 40 seconds
• Then do the same thing for the second time through

Bridge with Tricep Dip

• First, have one partner down on the ground with their legs bent, the second partner should have their hands on the first partner’s knees
• Then, the first partner should lift their hips off the ground into a bridge hold
• Next, the second partner should lower down by bending their elbows
  • make sure the second partner isn’t pushing the first partner’s legs apart while doing the dips
• Repeat this for 40 seconds
• Then switch position for the second time through

Partner Presses

• First, start with one partner laying all the way on the ground
• Next the second partner should have their ankles in the first partner’s hands and their hands on the first partner’s ankles
• Then while the second partner is doing a push up, the first partner is doing a chest press
• Repeat this movement for 40 seconds
• The switch positions (if possible) for the second time through

So what do you think? Would you and your significant other (or friend or gym buddy) do this workout?