Hey, you guys!
I have a 20 minute HIIT workout for you to do that is going to torture fat.
Let's go!
All right.
This is how it's going to go down.
You need your interval timer.
You need to set it for 10 rounds, 1 minute and 1 minute because every minute it's going
to buzz and you're going to do 3 burpees.
No matter where you are in this workout.
So, I have 7 exercises for you.
We're going to complete the number of reps before moving onto the next one.
If you're interrupted by the buzzer during those reps, you stop whatever it is you're
doing and you're going to give me 3 burpees.
That's with a pushup.
So a burpee is hands down, jump back, push up, jump forward, and jump up.
We are absolutely putting that pushup in.
so the first exercise is going to be 25 jump squats.
Simple.
Lean back, jump up.
Always back down into a squat. 25 reps.
Number two: 25 double high knees.
That's knee, knee, foot, foot.
That's 1.
So it's one, two, and three.
You're going to give me 25.
If you're in the middle of those and you hear the buzzer drop and give me three burpees.
Get back up and keep going in those reps.
Complete the reps.
Number three is a plank push.
You are giving me 10 reps on each side.
So from the pushup position, you're going to roll forward on your toes, touch your knee
to your wrist, and back.
That's one.
Two.
Three.
Then you're going to do skater jump lunges, and I want 20 reps.
So every time you jump it's going to be one rep.
so, you can start off on one side, in a lunge.
You're going to do a lateral jump into a lunge.
That's one.
Two.
Three.
Four.
Give me 20.
Next one, knee hugs; 25 reps.
So, you are just sitting up like this.
This is where I want you to end, then you go all the way back.
Do not put your heels down.
Don’t put your shoulders down.
Get all the way back up.
That's one.
Two.
I want 25.
After that you're going to give me 15 cross-eyed pushups.
Sounds funny, but they're not easy.
So, we're going to go down into a pushup, get back up, hold it, you're going to twist
your body, to the side, and back.
That's one.
Two.
And I want 15.
Then you're going to do the last exercise.
That is 200 high knees.
So I want you to drive.
This is not high knees.
I don’t know.
That's a slapping job.
I don’t know.
These are high knees.
It's a sprint.
So every time you hear me say 'high knees', I want you to go hard and go fast.
I want 200 reps.
So, once again, every time you're interrupted I want three burpees.
If you get down to the 200 high knees and you finish, you go back to number one if you
still have time going.
If you don’t finish, who cares?
You just worked out for 20 minutes.
Kick butt.
So awesome job, you guys!
Awesome job, you guys!
I hope you enjoyed that workout.
I know those three burpees during this is absolutely hard at the end.
You did awesome.
Way to go!
I am Melissa for ATHLEANXX for Women and I will see you guys next time.
Bye!