Kelsey Wells, CPT

Equipment: Mat

Good for: Total body, cardio

Instructions: For each move, perform as many reps as possible in 20 seconds. Rest for 10 seconds, then continue to the next move. After you've completed all four moves, rest for 30 seconds, then repeat the circuit as many times as you'd like.

<a href="https://www.sweat.com/" id="518ac46f-0479-3074-a0ca-8a3be4041e15"> Sweat </a> trainer Kelsey Wells says she uses this HIIT workout with weights as part of her <a href="https://www.kelseywells.com/blogs/lifestyle/pwr-at-home-faq" id="ad8b2967-3956-3aaf-abb0-e00d0270d11c"> PWR At Home </a> workout program. It's perfect for clients who want to do a challenging cardio workout, and even helped Kelsey get in shape during her own fitness journey.

How to: Start at the top of your mat with feet shoulder-width apart. Squat down to plant your plant your palms in front of your toes. Jump back into a high plank. Your body should be in a straight line from your head to your heels. Hop your feet forward behind your hands, ensuring they remain shoulder-width apart. Once your feet are underneath you, jump up and bend your knees to bring them in toward your chest by using your abdominals. At the same time, draw your elbows in towards your knees. Land lightly back on the mat ensuring that you maintain soft knees to prevent injury. That's one rep. Repeat for 20 seconds. Rest for 10 seconds, then continue to the next move.

How to: Plant both feet on the floor slightly farther than shoulder-width apart. Glue your biceps by your sides and bend your elbows to extend your forearms in front of you, plams facing the floor. Keeping your weight in the balls of your feet, start lifting your knees to tap your hands, alternating sides. Once you are comfortable with this movement, increase your speed. Continue alternating for 2o seconds. Rest for 10 seconds, then continue to the next move.

How to: Start at the top of your mat with feet slightly more than shoulder-width apart. Squat down to plant your palms in front of your toes and jump back to a high plank. Your body should be in one straight line from your head to your heels. Reverse the movement ot hop back to the front of your mat, ensuring that your feet are wider than your shoulders and pointed out slightly at 45-degree angles. Release your hands and extend your arms at shoulder height while you lift your torso so your chest faces the wall in front of you. That's one rep. Repeat for 20 seconds. Rest for 10 seconds, then continue to the next move.

How to: Stand with your feet shoulder-width apart, hands clasped in front of your chest. Looking straight ahead, lower into a full squat bringing your thighs as parallel to the ground as possible. Push through your heels to spring up off the ground, straightening your legs and arms. Land back in a low squat. That's one rep. Repeat for 20 seconds. Rest for one minute, then repeat the circuit as many times as you'd like.

Kelsey Wells' HIIT Workout Will Make You Sweat

Time: 5 minutes or more

Kelsey Wells' 4-Move Advanced HIIT Workout Will Totally Make You Sweat

Equipment: 5 to 10 pound kettlebell or dumbbell, mat

Instructions: For each move, perform as many reps as indicated. Continue to the next move. After you've completed all three moves, rest for 30 seconds, then you have the option to repeat the five-minute circuit two to three times if you want to dial up the intensity even more.

<a href="https://www.sweat.com/" id="518ac46f-0479-3074-a0ca-8a3be4041e15"> Sweat </a> trainer Kelsey Wells says she uses this abs sequence as part of her <a href="https://www.kelseywells.com/blogs/lifestyle/pwr-at-home-faq" id="ad8b2967-3956-3aaf-abb0-e00d0270d11c"> PWR At Home </a> workout program. It's perfect for clients who want to transform their core, and even helped Kelsey get sculpted and toned during her own fitness journey.

How to: Start in a high plank with feet shoulder-width apart. Engage your core, elevate your hips, and push back like you're doing a downward-facing dog. Reach toward your left foot with your right hand. Return to a high plank and repeat on the other side. Keep alternating between left and right for 10 reps on each side.

How to: Lie on your back on a mat with arms at your sides (place your hands under your butt, palms down, for additional support) legs extended. Make sure to keep your lower back glued to the ground. Engage your abs muscles by drawing your belly button in toward your spine. Slowly raise your legs until they form a 90-degree angle with your hips. Complete 10. Continue to the next move.

How to: Start seated on a mat holding a kettlebell or dumbbell at your chest, knees bent, and heels firmly planted. Lean back slightly so that your core is engaged, raise your feet off the mat, and balance on your sitz bones. While keeping your lower body as still as possible, twist your torso to the right and gently touch your elbow to the mat next to your right hip (or as far as you can). Return to the starting position. Repeat on the other side. Keep alternating between right and left for 10 reps on each side.

Time: 5 minutes

This Abs Workout Only Takes 5 Minutes—But It’s INTENSE

Equipment: Dumbbells, mat

Good for: Butt

Instructions: For each move, perform as many reps as indicated. Continue to the next move. After you've completed all three moves, rest for 30 seconds, then repeat the circuit. Complete as many rounds as you can in 10 minutes.

<a href="https://www.sweat.com/" id="518ac46f-0479-3074-a0ca-8a3be4041e15"> Sweat </a> trainer Kelsey Wells says she uses this butt workout with weights as part of her <a href="https://www.kelseywells.com/blogs/lifestyle/pwr-at-home-faq" id="ad8b2967-3956-3aaf-abb0-e00d0270d11c"> PWR At Home </a> workout program. It's perfect for clients who want to transform their butt, and even helped Kelsey get sculpted and toned during her own fitness journey.

How to: Holding a dumbbell with both hands directly in front of your chest, plant both feet on the floor, further than hip-width apart. Point both feet slightly outward. Looking straight ahead, bend at your hips and knees, ensuring that your knees point toward your toes. Continue bending your knees until your upper legs are parallel with the floor, keeping your back within a 45- to 90-degree angle to your hips. Push through your heels and extend your knees to return to the starting position. That's one rep. Complete 10. Continue to the next move.

How to: Holding a dumbbell in each hand, plant both feet on the floor shoulder-width apart. Carefully take a big step backwards with your right foot. As you plant your right foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. Extend both knees and transfer your weight completely onto your left foot. Step yourright foot forward to return to the starting position. Carefully take a big step backward with your left foot. As you plant your left foot on the floor, bend both knees to approximately 90 degrees, ensuring that your weight is evenly distributed between both legs. When done correctly, your front knee will be aligned with your ankle and your back knee will be hovering just off the floor. That's one rep. Complete 10. Continue to the next move.

How to: Start by lying flat on your back on a yoga mat. Bend your knees and position your feet firmly on the mat, ensuring they are hip-width apart and your spine is in a neutral position. Allow your arms to rest by your sides on the mat. Press your heels into the mat, activate your glutes, and raise your pelvis off the floor until your body forms one straight line from chin to knee, resting on your shoulders. Lower your pelvis to return to the starting position. That's one rep. Complete 10. Continue to the next move.

Try This 10-Minute Butt Workout With Weights

Time: 10 minutes

Kelsey Wells' 10-Minute Workout Will Totally Transform Your Butt

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Kelsey Wells, CPT

Articles written by the author

Kelsey Wells' 4-Move Advanced HIIT Workout Will Totally Make You Sweat

This Abs Workout Only Takes 5 Minutes—But It’s INTENSE

Kelsey Wells' 10-Minute Workout Will Totally Transform Your Butt