HIIT Workout for Two: 5-Move Partner Circuit

Written by
Emily @ 8fit
Fitness Group Couple Ana Brian Work-Out Sit-Up Push-Up Indoors rs -024
Written by
Emily @ 8fit
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Studies show that exercising with a partner or in a group fitness setting increases motivation and can boost your mood. There’s just something special about accomplishing something together. We also tend to work harder by matching the intensity level of our partners (whoever is working harder sets the tone). Even when you’re working out at home with an app, you can still capture the spirit of healthy competition and support – that’s why we’ve built a workout perfect for pairing with your favorite workout buddy.

Couple doing planks together

Whether you’re celebrating Valentine’s Day, Galentine’s Day or just spreading the love to whoever you encounter this month, this partner workout is a fantastic way to get motivated and have fun.

So grab a partner, a friend, a parent, or a stranger in the gym! Anyone will do, as long as you get moving with these five different exercises meant for two.

High knees (5 sets of 20 each)

Start your partner workout by bringing the heart rate up with some high knees. As Partner 1 performs 20 high knees, Partner 2 holds their hands out at hip-height and encourages Partner 1 to touch their hands with their knees. Switch. Do 5 sets of high knees each. This is the warm-up!

Couple, Ana and Brian, couple with alba, coach, high knees

Burpee / Wall sit (2-3 rounds)

While Partner 1 does 10 burpees, Partner 2 holds in a wall sit. For burpee form, watch our video tutorial. To set up for a wall set, bring your back against the wall. Slide down until your thighs are parallel with the ground. Make sure your feet are flat and your knees are bent at a 90° angle. Breathe deeply and hold until Partner 1 is done with 10 burpees, then switch. Complete 2-3 rounds.

Burpee/wall sit, Brian and Anna, couple

Partner sit-up (60 seconds)

It’s time for some sit-ups and high-fives! Set up on the ground with knees bent and feet in the same line. Perform a sit-up at the same time, bringing hands to meet in the center. Learn more about good sit-up form. Do as many as you can in 60 seconds!

Fitness Group Couple Ana Brian Work-Out Sit-Up Push-Up Indoors rs -024

Partner get ups / Pull-ups (2-3 rounds)

This exercise works the core and upper body. To get into position, Partner 1 lays on the floor with knees bent and feet flat. Partner 2 stands with right foot between Partner 1’s feet (see photo) with knees bent. Partners link right hands (get a good grip!). Parter 2 pulls, bringing the elbow towards the ribs all while keeping the knees bent and back straight. Partner 1 uses their core to jump up and softly land. Using arm strength, Partner 2 helps Partner 1 lower back down to the floor. Perform 5 reps on each arm, then switch places. Complete 2-3 rounds.

This move takes some practice and trust. It’s important to keep the core muscles engaged the entire time in an effort to protect the spine.

Partner get-ups, pull-ups, couple, slide 1
Partner get-ups, pull-ups, couple, slide 2

Push-ups / High jumps (2-3 rounds)

Time to push up and jump up. To get into position, Partner 1 comes into a plank and Partner 2 stands to the right of Partner 1’s legs. As Partner 1 does a push-up, Partner 2jumps (high!) over to the left side of Partner 1’s legs. Complete 10 push-ups and jumps before switching. Do 2-3 rounds.

Push-ups/high jumps, couple, partner, Brian and Ana

That’s it! Give this workout a go and let us know what you think. Share your sweaty selfies on Twitter, Facebook or Instagram.

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