Iso-Hot Workout

Iso-hot workouts challenge your body from head to toe.

How do you want to feel after your workout?  Being healthy and fit are important aspects of life that we all aspire to. So after your workouts it is important to us that you feel empowered! Iso-Hot Workouts will leave you feeling strong, and well honestly, hot!

The best iso-hot workouts are slightly advanced workouts that incorporate both isometric and plyometric exercises. Isometric exercises are those that require you to hold the hardest part of an exercise for a longer period of time, while plyometric exercises are going to be a dynamic and/or an aerobic version of the exercise. Alternating exercise types is going to give you a great burn while keeping your heart rate elevated throughout the workout!

Equipment Needed: water for hydration, your own body weight, and a yoga mat.

What to Do: There are two ways to do this circuit

1. The first way involves using an interval timer; our favorite is the Gymboss Interval Timer. This will help keep track of how long to hold the isometric exercises. Set for 50 seconds of work and a 10 second rest and complete the circuit 2-3 times depending on your personal fitness level!

2. The second way is if you do not have an interval timer or struggle to hold exercises longer than 30 seconds. Hold the isometric exercises until you feel fatigued and do 20 repetitions of the plyometric exercises, (each exercise will specify if it isometric or plyometric).

 See Videos below for exercise demonstrations.


1. Isometric Squat
2. Jump Squats (plyometric)
3. Isometric Right Lunge
4. Isometric Left Lunge
5. Plyometric Lunges
6. Glute Bridge (isometric)
7. Isometric Bridge Hold

Isometric Squat

Jump Squats (plyometric)

Isometric Lunge

Plyometric Lunges

Glute Bridge (isometric)

Try these other routines for well rounded workout program:
6 Fat-Burning,4 Minute Workouts
Summer Swim Challenge
8 Moves to Lose Your Saddlebags for Good
5 Exercises to Do Right Out of Bed

Participants of this workout should speak with their doctors about their individual needs before starting any exercise program. This Web site is not intended as a substitute for the medical advice and supervision of your personal physician. Any application of this or any other exercise routine set forth in this program is at the viewer’s discretion and sole risk. See your physician before beginning any exercise program. This is especially important if your family has a history of heart disease, high blood pressure, high cholesterol, diabetes, arthritis, obesity, cigarette smoking, or other health conditions.

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Allison Gentry

Allison attended East Tennessee State University where she graduated with a Bachelors in Exercise Science. She earned her certification as a personal trainer through Aerobics & Fitness Association of America. Allison is currently in her final year of study in the pursuit of a Doctorate in Physical Therapy. In her free time she participates in extreme obstacle course racing, having completed one Tough Mudder and a Trifecta of Spartan Races.

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