Full Body Workout

 A full-body HIIT workout to try at home or at the gym

Who isn't looking for a high-impact workout that takes as long as possible? Who knows? What we're about to show you may be the answer to keeping that New Year's resolution you made to get more done. Corey Vasquez, fitness, baseball coach and owner of Coast to Coast Athletic Club, joins us to show how we can get high-intensity interval training, known as HIIT, from exercise. Homework out or heading to the gym to get the most out of it. And if you do not have weight? No problem. We have a solution for you!

HIIT workout:

1. Standing Bicep Curls x15 
2. Front Racked Squats x15 
3. Overhead Tricep Extensions x15 
4. Weighted Jump Squats x15 
5. Floor Chest Press x15 
6. Lying Leg Raises x15

Build full-body muscle in just 25 minutes with this five-move dumbbell workout

Building strength is a great way to facilitate movement and help you with everyday tasks like lifting. You don't have to aim for the bodybuilder-style muscle to see the benefits. Instead, you can use this short five-minute session to build strength.

The routine, created by personal trainer Rhiannon Bailey, is designed to target your upper and lower body while engaging your core for stability and balance. All you need to get started is a set of dumbbells.

According to Bailey, "Combining weights with high-intensity intervals is a great way to increase your fitness, build muscle, and work your entire body more in less time." Your goal is to perform the exercise for 45 seconds and take a 15-second break before the next movement.

Then you'll do five repetitions five times for an effective 25-minute muscle-building workout. It's important to focus on your form, so practice your technique with Bailey's demonstrations before you start.

The effectiveness of a routine depends in part on the choice of moves — compound exercises that work multiple muscles simultaneously for a time-efficient session — and the style of training. Bailey's routine is an example of high-intensity resistance training (HIRT).

These workouts are similar to high-intensity interval training (HIIT) sessions but with a focus on strength-building movements rather than cardio-focused activities. The goal is to train intensely in short bursts with minimal rest, which helps your muscles work harder but has other benefits.

Exercising this way raises your heart rate, so you burn more energy than you would at an equivalent steady-speed routine. Maintaining this high heart rate has long-term effects, such as increasing your metabolism to burn fat throughout the day. So you get a fat-burning, muscle-building workout in just 25 minutes.

Training your muscles this way causes your body to cause tiny tears in the fibers that your muscles need to repair in order to grow stronger and grow. Staying on top of protein by using the best protein powder for weight loss is very important to get the best results, as this essential nutrient helps your body recover.

No equipment, no problem: Martha Hunt's trainer shares a full-body workout you can do from a chair.

If you're feeling unmotivated this New Year, fear not because we've got a great workout that requires no equipment. Celebrity trainers for Victoria's Secret model, Martha Hunt, and Andrea Rogers, founder of international barre and pilates brand, Xtend Barre, shared with HollywoodLife exclusively a full-body workout you can do with just a chair.

A full-body barre workout can be done using an Andrea joint chair, stool, or countertop.

1. Releves: Releves are a movement where your heels are separated from each other with your toes – lift and lower your heels 16 times in this position.

2. Pleas: Turn your feet outwards and bend both legs, beating for 16 counts.

3. Pleas on Relief: This is an advanced plea-plus done on your feet with the heels up. Pulse 16 times.

4. Second Position Pleas: Step wider than hips, bend, and extend both legs eight times.

5. Second Position Plus: Second position ply and hold the plus 16 times.

It's important to take a break between tasks, Andrea admits, and to take some breaks but move your body, Andrea advises, "Stand behind your chair, to support it like a barre." Use it. First position - heels together, toes apart, triangle shape, bend your knees (plain) and start to pulse. To move forward, lift your heels off the floor (relio), and continue to pulse."

"Want to sculpt and draw during your quick break?" Andrea shares, "Begin kneeling on all 4s (quadruple plank), hold for a count of 4, then lift into a downward dog stretch for a count of 4; moving back to flow speed."

Andrea also shared a full-body workout that you can follow below.

Warm-up: "Second position - feet more open than hips, and ply/tendons out - bend both legs, lift up to toe tap (alternate side)

Standing push-ups: "Begin with a standing, wide-elbow push-up with palms internally rotated, pressed against a counter, banister, or wall - do 2 sets of 8, followed by a static push-up for a count of eight Hold. Then you can do a wide elbow pushup plus a small micro twist – do 2 sets of 8.

Floor Arms: "Tricep dips - 1 set of 8 slow, 2 sets of 8 pulsing quadrupeds (all 4s) Plank - Downward dog raising 8 slow, 8 tempo hold quadruped plank and pulse - 1 set of 8"