Are you ready for some crazy intense partner workouts to burn fat at home?
Do you feel like you are stuck in a fitness plateau? Maybe you have been doing the same workout routine for some time now and haven’t been seeing results or felt motivated to continue. You feel… stuck.
Well, my friend, I’m here to change that for you with these partner workouts! There is, in fact, no better way to exercise than with a friend to keep you accountable 😉
So, grab a friend, sister, brother, boyfriend, girlfriend, or ANYONE you want to start working out and get your heart pumping!
How to Do the Partner Workouts
These partner workouts will require no equipment (except maybe a yoga mat), however, you can do any exercise with dumbbells, medicine ball, or resistance band if you feel like you want more of a challenge! But this is not necessary!
(Psst… if you DO want a workout that uses dumbbells only, you can check out this workout plan)
All workout exercises will be bodyweight and cardio-based (sorry for this one haha). So you can do these partner workouts at home, outside, at the gym, or anywhere you would like!
The structure of the workout will resemble a HIIT workout, but with a few modifications!
There will be a total of 3 ROUNDS, each with 4 EXERCISES that target the full body, upper body, and lower body. You will complete each round ONLY 1 TIME through!
You and your partner will complete each exercise for a total of 60 REPS to move onto the next exercise. Only one person should be working at a time. So, you and your partner will never be working at the same time.
This means you can split the number of reps for each workout exercise between you and your partner in any way you like!
Let me explain with an example!
For the first exercise, Partner A can do 10 reps and once they finish, Partner B can follow with 10 reps. Then, Partner A and B will continue to alternate between 10 reps to reach a total of 60 reps between the two of you.
So essentially, Partner A is completing 30 reps and Partner B is completing 30 reps to reach those 60 reps.
Here are some different combinations of how you can split the workout between you and your partner:
(Partner A: 10 reps + Partner B: 10 reps) x 3 = 60 total reps
There are SO many combinations you can do, these are only a few examples. Do whatever is best for you and your partner!
Now, the difference between HIIT and the partner workouts is that you are not being timed… technically.
The rest time between each exercise is completely dependent on how fast your partner can finish the exercise. That could mean they finish it in 10 seconds or even 30 seconds. No rest period will be the same.
Now, because of this, you should still go for speed during this workout even though I said you aren’t technically being timed.
You want to try to complete the workout exercise as fast as you can. This is so you don’t give your partner too long of a break after they complete their reps.
This workout should take around 30-45 minutes. But again, this is dependent on how long you and your partner take to complete your workout reps!
Alright, so now you know how you will be doing this workout. Let’s get into the exercises!
Partner Workout Round #1
Alright, we have made it to the 1st round! Remember, you and your partner will be doing each exercise for a total of 60 reps split between the two of you!
So, go ahead and check out the workout exercises and then decide how you want to split it!
Exercise #1: Inch Worm with Push Up
You will start this exercise standing up at the edge of your yoga mat.
Hinge your hips backward as you start to walk your hands out to a high plank. Your feet will never move during this exercise!
When you are in the high plank position, make sure your head and spine are all aligned. Do not drop your hips or neck.
Once you are in the high plank position, perform apush up. If needed, you can also do a modified push up where you go on your knees instead of your toes. Both versions are great!
Keep your core tight during the entire exercise so you can control your movements while still going at a decent speed.
Exercise #2: 180 Degree Jump Squats
Get ready for a major quad burner for these ones!
You will be doing normal jump squats, but with each jump, you will turn 180 degrees.
That means if you are facing the front, you will turn to face the back wall for the next jump squat.
Each jump squat counts as 1 rep!
This partner workout is great if you are a beginner! It kicks a normal exercise up a notch, without adding too much difficulty, to get that heart rate up!
Exercise #3: Plank Hip Dips
Plank hip dips are exactly what they say they are. This core exercise will work the oblique muscles (those side abs)!
Start in a regular plank position. Your elbows will be on the floor with your body elongated to your toes. Keep your back flat and in line with your neck.
To perform the exercise, twist one hip to the side, barely hovering over the floor. Your hip should NOT completely touch the floor!
Then twist your hip to the other side to do the same thing!
Each hip dip will count as 1 rep! That means the left side counts as 1 rep and the right side will count for another.
If that feels too easy for you, you can go ahead and count both sides together as 1 rep! So 1 rep would count as doing both the left AND right side.
Exercise #4: Switch Lunge Jumps
Alright, I’m sure you have heard of switch lunge jumps before. These are a great lower body and core workout!
This exercise is an advanced version of walking lunges. You will start by going into a low lunge with proper form. Keep the front knee at a 90-degree angle and the back knee closely hovering the floor.
Then, you will switch the front and back legs by jumping high in the air. Make sure to use your abs to control the movement so you land softly!
Each jump will count as 1 rep. But like the previous exercise, if that feels too easy, you can count both the left and right side as 1 rep!
Partner Workout Round #2
On to the second round woohoo!
The workout structure is the same as the previous round, but with different exercises. Go ahead and take a look at the exercises and decide on how you want to split this round with your partner!
Exercise #1: Push Up with Superman
Okay, so for this exercise, you will do a push up, but bring your chest all the way to the floor.
Once your chest is on the floor, lift your arms and legs to perform a superman! This is a great bodyweight exercise for your lower back.
Squeeze your core tight when lifting yourself back up to a high plank position. You want to make sure your body stays even and flat when coming up. Don’t lead with your shoulders to drag your hips up.
This is a great workout exercise to test your speed and upper body strength!
Exercise #2: Break Dancers
Ah, breakdancers. Probably one of my most favorite workout exercises I have to date!
Start in something I like to call the “4 Point Position.” Place both hands and knees on the floor and lift your knees slightly.
The palms of your hands will be flat on the floor with your wrists directly under your shoulders, forming a 90-degree angle.
Your knees will also be directly under your hips and you will be lifted on your back toes.
COMMON MISTAKE: A lot of people will start in a plank position. However, this makes doing the actual exercise super hard to do and you will be off-center. So, avoid starting in the plank position!
Choose one hand to lift off the ground and to the ceiling while kicking the opposite leg straight through to the side. Your hip should just barely be lifted off the ground.
Then, bring your hand and leg back into the starting position and repeat on the other side. Make sure to use your oblique ab muscles to help you twist to the side!
Each side of the breakdancer will count as 1 rep!
Exercise #3: Jump Squat with Pulse
Alright, on to the jump squats with a pulse!
You will do a regular jump squat (like you did in the last round) but this time you will stay facing forward and add a pulse at the bottom.
Now, you can add however many pulses you would like for this partner workout! Whether that’s 1 pulse or 5 pulses, it’s completely up to you and your partner.
However, make sure to keep it realistic since you will still have to perform 60 total reps between you and your partner!
Each jump squat plus however many pulses you do is 1 rep.
Exercise #4: Up Downs
Two words for you my friend: up downs. These are pretty simple, but is a major burn for your shoulders!
You will start in a high plank position.
Then, drop one forearm to the floor at a time and then lift yourself back up into the high plank position.
It is very important to engage your abs in this workout so you don’t sway your hips while doing this exercise!
Partner Workout Round #3
You have made it to the final round, my friend. Dun dun dunnnnn. I think this one has to be the most fun one out of the 3…
Ah who am I kidding, they are all FUN!
But in all seriousness, let’s get right into the workout exercises so you can be on your way!
For this exercise, I suggest doing a cardio burpee. This is when you lower your whole chest to the floor during the push up phase of the exercise.
To do the burpee, start standing with your feet shoulder-width apart. Perform a jump and then lower your hands to the yoga mat.
Kick your feet back to go into a high plank position and then lower your chest to the floor.
Once you do this, you will kick your feet back into your chest and jump back up to start all over again!
Exercise #2: Crab Toe Touches
To docrab toe touches, start sitting down with your arms behind you and feet in front. Lift your hips so you are in a tabletop position.
Squeezing the core tight, bring your right hand up while simultaneously lifting the left leg. Your hand and toes should meet in the middle of your body.
Bring your hand and leg down at the same time to come back to the starting position.
Repeat this on the other side! Each side counts as 1 rep!
Exercise #3: V-ups
This exercise is KILLER for your ab muscles. If you can’t perform this yet, don’t worry! This workout is on the more advanced side so I will have a modification for you.
To startthe v-up, lay down on your back with your legs and arms completely extended.
Squeeze the ab muscles tight to lift your legs and arms to meet in the center of your body. Then, roll back down to bring your arms and legs back down to the starting position.
When doing this, make sure to only use the abs to lift yourself! It might feel tempting to use your arms or some momentum to get yourself up, but this will defeat the purpose of the workout.
If you cannot perform this exercise yet, go ahead and just do a full sit up or in and out tucks! Both are still great workouts for the ab muscles!
Exercise #4: Tuck Jump into High Plank
You have reached the final exercise of the workout. This is something to celebrate!
This exercise is similar to a burpee, but with slight modifications.
Just like the burpee, start standing with your feet shoulder-width apart. Lower yourself into a squat to gain momentum and then jump up, driving your knees as close to your chest as possible. This will be your tuck jump.
The key to this is to engage your core so you can LAND SOFTLY! Go ahead and bend your knees slightly when you land to prevent locking the knees.
Now, when you land, you will drop your hands to the yoga mat and kick your feet backward. Hold this high plank position for about 2-3 seconds, making sure to squeeze your abs!
Then, kick your knees back into your chest to jump into a tuck jump to start over!
1 rep is doing both the tuck jump and high plank!
Final Thoughts on Partner Workouts
You have reached the end to one of the most intense, yet fun, partner workouts. Congrats, friend! I hope you and your partner were able to get a good sweat in.
If you want more workouts, you can click any of the links below! These workouts have a range of bodyweight exercises, dumbbell only workouts, HIIT, and different challenges. I can’t wait for you to try some out!