Hannah Saul's 16-Minute No-Equipment Workout | HANxFIT

The 16-minute workout you can do anywhere

It’s no secret that beauty and Aussie model, Hannah Saul, has a passion for living a healthy and active lifestyle. But it’s her newest venture that we’re super excited about – the HANxFIT app (available November 2015). Teaming up with Sydneysider and PT, Nick Tate, the pair has developed circuit-based training programs designed to suit each user’s lifestyle.

To give us a bit or sneak peek and the type of workouts we can expect to see, Hannah and Nick have given us their 16-minute workout – no weights required. Let’s go, shall we?

"This is one of my favourite go to workouts when I can only fit in an express workout," says Hannah. "It only takes 16 minutes. You will work for 45 seconds and take a 15 second break in between exercises. Essentially the last 4 exercises are the progressive version of the first 4 exercises."

Image source: Lara Milenko

Push Ups - you can do them on your knees or toes

Kneel on the floor with hands slightly wider than shoulder width apart and knees bent. Feel free to do this on your toes if you can too
Keep your body straight and do not break at the hips.
Brace abs and lower yourself to just above the floor
Raise body by extending arms and pushing yourself up away from the floor.

Squats

Stand with feet shoulder width apart and in an upright posture.
Brace your abs and begin squat by pushing your hips backwards and bending your knees, as if you were sitting down.
Keep your lower back tensed and strong and keep your chest up.
Squat down until your knees are bent to roughly 90 degrees.
Push through your heels and butt and return to the start position.
Repeat.

Supine Hip Extension

Lie on your back with knees bent and both feet flat on the floor.
Brace your abs and drive hips upwards till you reach a fully extended position.
Pause at the top, then lower your hips almost back to the floor.
Repeat.

Alternate Reverse Lunges

Stand with feet at shoulder width and hands on your hips.
Begin lunge by taking large step backward and landing on forefoot, keeping your heel off the ground.
Keep the front foot flat.
Lower your body to the point where your rear knee is almost touching the ground.
Then use front leg to stand back up and return to starting position.
Repeat with other leg and keep alternating.

Push Ups with Shoulder Tap (knees or toes)

Kneel on the floor with hands slightly wider than shoulder width apart and knees bent (or you can do this on your toes).
Keep your body straight and do not break at the hips.
Brace abs and lower yourself to just above the floor.
Raise body by extending arms and pushing yourself up away from the floor.
Take weight on one hand and with other hand, tap the opposite shoulder.
Place both hands back on ground and lower yourself to the point just above the floor.
Repeat with opposite side.

Power Squats

Brace your abs and begin squat by pushing your hips backwards and bending your knees, as if you were sitting down.
Keep your lower back tensed and keep your chest up.
Squat down until your knees are bent to roughly 90 degrees.
Explode upwards by driving through your heels and butt into a jump.
Land with soft knees, going straight into next power squat.

Supine Hip Extension – single leg

Lie on your back with knees bent and both feet flat on the floor.
Then straighten one leg and keep it raised from floor.
Brace your abs and drive hips towards the sky till you reach a fully extended position.
Pause at the top, then lower your hips almost to floor. Then repeat.
Do 10 a side and keep alternating until the 45 seconds is up.

Split Squat

Stand with feet at shoulder width apart with one foot forward and the other back.
Keep front foot flat and allow the rear foot’s heel to come off the ground.
Lower your body to the point where your rear knee is almost touching the ground
Keep your chest up and torso upright throughout movement.
Return to original position by extending at the knee and hip of front leg.

Now repeat the full circuit again!

Workouts