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Do This HIIT Workout On Water to Seriously Activate Your Abs

ICYMI, there's a new workout craze taking over pools everywhere. Think of it as a mix between stand-up paddle boarding and your fave boutique fitness class. (Here's what you need to know about SUP-ing, and why you should give it a try this summer.) You can now do barre, HIIT, and yoga while literally ~floating~ on water. Why hit the pool instead of the studio? Putting your workout on water adds a whole new level of core engagement that you just can't get on the ground. Add the challenge of balancing on one of these inflatable workout mats and suddenly basic squats are far from easy and dynamic movements are nearly impossible. The great part: Falling off just means going for a dip in the pool.

Shape teamed up with one of the first companies to start the trend, Glide Fit, to try out a HIIT/yoga workout on the water in Manhattan—live on the Shape Facebook page. And even though working out on water adds an extra challenge, you can totally do these moves right from the comfort of your own home—all you need is a yoga mat! (Want to try Glide Fit IRL? Check out their locations around the world, or buy your very own inflatable mat to use in your pool.)

Yoga warm-up: Follow along with the 15-minute yoga warm-up in the video, or do a quickie yoga flow (this yoga workout for people who hate yoga is honestly perfect as a warm-up).

Triple Combo

A. Plank: Start in a high plank position. Hold for 10 seconds.
B. Squat: Stand with feet hip-width apart and arms overhead, biceps by ears. Sit hips back and bend knees into a squat. Do 10 reps.
C. Triceps dip: Start in a reverse tabletop position, feet flat on the floor, knees pointed up, and palms on the floor with fingertips pointed toward glutes. Lift hips and bend elbows straight back to lower body a few inches. Press into the floor to straight arms. Do 10 reps.

Plank Series

A. Plank to down dog: Start in a high plank position. Exhale and shift hips back to downward dog, forming an upside-down "V" with body. Inhale and shift forward back to plank. Do 10 reps.
B. Slow-mo mountain climber: From high plank, step right foot forward a few inches behind right hand, then repeat with the left foot. Step right foot back to plank, then step left foot back to plank. Repeat for 30 seconds.
C. Shin tap: From high plank position, move left hand toward center and extend right arm forward. Exhale and shift hips back to downward dog, forming an upside-down "V" with body, and reaching right hand to left shin. Inhale and shift forward back to plank, right arm extended forward. Do 10 reps.

Do 30 seconds of slow or fast mountain climbers, then repeat shin taps on the opposite side, then 30 seconds of slow or fast mountain climbers.

Standing Series

A. Squat: Stand with feet hip-width apart and arms overhead, biceps by ears. Sit hips back and bend knees into a squat. Do 10 reps.
B. Modified burpee: Stand. Fold forward and place palms on the floor in front of feet. Step feet back to high plank, then step them forward to hands and stand. Repeat for 30 seconds.
C. Relevé squat: Stand with feet hip-width apart and arms overhead, biceps by ears, and lift right heel to balance on the ball of right toe. Sit hips back and bend knees into a squat. Do 10 reps.

Do 30 seconds of burpees, adding a jump if possible. Repeat relevé squat, doing 10 reps with opposite heel lifted, then do 30 seconds of burpees adding a jump and a push-up if possible.

Tabletop Series

A. Tabletop paddle: Start in tabletop position on elbows and knees. Kick right leg out to the side and pull it back, as if kicking through the water. Do 10 reps.
B. Plank: Start in a high plank position. Hold for 30 seconds.

Repeat A and B, paddling on the other side.

Do one round of the Triple Combo, then repeat the Tabletop Series. Rest for 30 seconds.

Jump Series

A. Calf raises: Stand with feet hip-width apart and toes pointing forward. Lift heels to come onto the balls of feet, making sure ankles don't roll outwards. Lower back to starting position. Do 10 reps. During the second set, point toes out at 45-degree angles. During the third set, do raises with feet wide and turned out in a sumo squat position. During the fourth set, do sumo jump squats from this wide stance. 
B. Turning jump squats: Stand with feet hip-width apart. Sit hips back and bend knees into a squat, then jump, turning 90 degrees to the right, landing in another squat. Repeat until facing forward again. Alternate direction for each set.
C. Quick feet: With knees bent, hop quickly from one foot to the other for 30 seconds.

Do 4 sets. Do one round of the Triple Combo. Rest for 30 seconds.

Push-Up Series

A. Wide push-up: Start in a high plank position with arms wide. Bend elbows out to the sides to lower body, then press into palms to return to starting position. Do 10 reps.
B. Slow-mo plank jack: From high plank, step right foot out a few inches, then left foot out a few inches, then step right foot in and left foot in. Repeat for 30 seconds.
C. Triceps push-up: Start in a high plank position with palms under shoulders. Bend elbows straight back to lower body, then press into palms to return to starting position. Do 10 reps.
D. Plank jack: From high plank, step right foot out a few inches, then left foot out a few inches, then step right foot in and left foot in. Repeat for 15 seconds. Then do regular plank jacks, hopping both feet out and in at the same time. Repeat for 15 seconds.

Side Plank Series

A. Side plank leg lift: Start in a side plank position on the right palm with the right knee on the floor and hip lifted. Lift straight left leg into the air, then slowly lower back to floor. Do 10 reps.
B. Side plank toe dip: From this position, lift straight left leg forward around and back to make a small circle, as if dipping toes in the water. Do 10 reps.
C. Side plank heel drags: From this position, kick straight left leg backward slightly and drag heel across the floor, bending foot in toward glute, then return to side plank. Do 10 reps.

Repeat on the opposite side.

Abs Series

A. In and outs: Start sitting on the floor, palms on the floor behind hips, fingertips pointed toward glutes. Lift heels off the floor and extend legs forward, leaning torso slightly back. Draw knees in toward chest, then extend to begin the next rep. Do 10 reps.
B. Russian twists: From this position, lift heels so shins are parallel to the ground and lift hands to clasp in front of chest. Rotate torso to tap fingers to the right, then to the left. Repeat for 30 seconds.
C. Reverse tabletop: Start in a reverse tabletop position, feet flat on the floor, knees pointed up, and palms on the floor with fingertips pointed toward glutes. Lift hips to form a straight line from shoulders to knees. Hold for 15 seconds.

Repeat A through C.

D. Leg lower: Lie faceup on the floor with legs extended toward ceiling, feet over hips and feet flexed. Slowly lower legs down to the ground, then lift to return to starting position. Do 10 reps.
E. Hip lift: Lie faceup on the floor with legs extended toward ceiling, feet over hips and feet flexed. Shift feet slightly forward over torso and engage abs to lift hips a few inches off the ground. Do 10 reps.
F. Bicycle crunch: Lie faceup on the floor, with legs extended, hovering a few inches off the floor and hands behind head, elbows pointing out. Draw left knee in toward chest, rotating shoulders to touch right elbow to left knee. Switch, extending left leg and drawing right knee in. Repeat for 30 seconds.
G. Scissor: Lie faceup on the floor, with legs extended, feet and shoulder blades hovering a few inches off the floor. Lift right leg over hips and gently hold behind calf. Switch, lowering right leg to hover and extending left leg over hips. That's 1 rep. Do 10 reps.

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