Hey everyone!
We've got a 15-minute HIIT workout today that's gonna work your whole body,
and you're gonna be sweating.
So, this workout is part of the 2021 two-week shred challenge,
and you can find the full free schedule, along with daily recipes, all on my website.
Don't forget to share your progress with the rest of the community on Youtube, Instagram and Discord,
so we can support one another.
So, you know what to do here! Smash that thumbs-up button for me,
and leave a comment down below on this video, and share this video with your friends,
and let's get started!
We've got a 15 minute full body workout with 25 exercises over 3 sets.
30 seconds on with 2 exercises back to back, and 10 to 20 seconds off in between.
We're starting the workout with mountain climber burpees.
Start in a high plank position. We're doing two rounds of mountain climbers.
Then jump both legs towards your chest.
Then jump upwards, completing a burpee, and repeat.
For those of you in an apartment or if you're just starting out, just follow the low impact alternatives.
You can increase difficulty towards the second week.
We're going straight into overhead jacks. No rest here.
Jump and bring both of your legs outwards, while having your arms extended over your head.
Then bring it down while engaging your core and bringing your legs back in.
Just take it nice and slow for low impact.
10 seconds rest, and we've got squat and feet tap next.
Stand with your feet shoulder-width apart, then squat down and when you come back up,
tap your foot with the opposite hand.
Then repeat on the other side.
Try to squat as low as you can, and make sure you're engaging your glutes and also your core.
No rest here, we're going straight into feet taps.
Just like before we're picking up the pace a little.
If this is too hard right now, it's okay. You'll get stronger over time.
You're halfway through the first set, guys! Keep it up!
10 seconds rest now. We've got skaters coming up.
Start by hopping to the right, balancing on your right leg,
while bringing your left leg behind.
Try to stay balanced on your right leg, and don't let your left foot touch the floor.
Engage your core, and make sure you stay safe with this one,
and do not slip on the mat. Be careful.
No rest here, we're going straight into lateral high knees.
Bring your knee up to your hip level, and move slightly to the side after each rep.
Have your core engaged, and for low impact, just take it nice and slow, it's okay.
Ten seconds rest now, and we've got in-and-out squat jump kicks.
Start with a standard or narrow squat, then jump upwards,
kicking your legs outwards touching your butt,
then land softly into a wider squat, then jump both legs in,
and do another squat, then jump back up and repeat.
This can be a little bit difficult, so you can always try the low-impact alternatives.
No rest here, and the last exercise for set one is scissors.
Try to move your arms and legs as fast as you can and engage your core.
Keep going, we're almost done with the first set.
Great job guys! That's the first set.
Pause the video here if you need a longer break.
We're going to start the next set with lateral lunge hop tap.
So make sure you have enough room for that and you're ready to go.
Start with a deep lunge to the side, then hop back to neutral,
then hop to the opposite side and repeat with another deep lunge.
You can also touch the floor with your hand if you want to make it a little bit more challenging.
For low impact, just do without the hops.
No rest here, let's go straight into a round of high knees. Keep going guys, you can do it!
10 seconds rest here, and we've got tuck jump jacks next.
Start with a slight bend on your knees, then jump upwards,
lifting your knees up high, and tap your knees with your hands.
Then land softly, then jack your legs outwards to the side, and repeat.
Make sure you stay safe as you land.
Go nice and slow. You got this, guys.
If this is too hard, you can always try the low impact alternatives. It's totally okay.
No rest here, we've got jumping jacks next. This is not too hard at all, so keep going!
Great work guys! Short rest here, we've got lateral shuffle squats next.
Start with a shuffle to the right, then squat down low,
then shuffle to the left and end it with another squat, and repeat.
For low impact, just take it slower and without the shuffles.
No rest here, we've got kneel to knee drive next.
Start by getting on your knees, then get upright, then drive your knee upwards,
squeezing that core, and repeat on the other side.
Take it nice and slow, and make sure you're not hurting yourself.
We're halfway through the workout, guys. Keep going, you got this!
10 seconds rest now, and we've got lunge and shin tap next.
This is the final two back-to-back exercises before the final set.
Start with a deep lunge by bringing one leg behind,
and make sure your front knee doesn't pass your toes.
Then as you come up, kick one leg forward and touch your shin with one hand.
Stay balanced and keep your core engaged.
No rest here, we're going straight to the other side.
Make sure your glutes and your core and your legs are engaged here.
And that's the second set guys! Pause the video here if you need a longer break, it's okay!
Now the final set is all on the mat. We are going to start with donkey kicks.
So get in a high plank position, with your knees on the mat.
With your arms straightened out, legs bent at 90 degrees and knees off the mat,
you're kicking your legs upwards towards your butt.
Then land back down softly.
Take your time here. Do not hurt your knees.
For low impact, you can do single leg donkey kick with your knees on the mat.
Short five seconds rest here, we've got push-up variation.
Start in a high plank position and do a standard push-up, then as you come up,
sit your hips back, stretching out your arms, then back into high plank, and repeat.
Make sure you're going all the way down, when you're doing a push-up.
10 seconds rest now, and reverse tabletop reach is next.
Sit on the mat and lift your butt off the mat into a reverse tabletop position.
Then reach outward with one hand at a time.
No rest here, we're going straight into crab knee and toe touch.
Again, leave your butt off the mat using your triceps and your core muscles.
Then touch your knee with your opposite elbow, then touch your feet with your opposite hand.
Then repeat on the other side.
If this is too hard, then take it slow. You'll get stronger over time.
10 seconds rest now, we've got plank jacks next.
Almost done with the workout, so don't even think of giving up now.
You can do this guys! Keep going!
Get into a high plank position, and you're jacking your legs in and out.
Make sure your back is straight and your core is engaged.
Five seconds rest now. Get flat on your mat, we've got bicycle crunches.
Crunch forward, with your elbow touching your opposite knees as fast as you can,
and you're squeezing your abs each time they meet.
Just three more exercises to go, you can do this, we're almost there!
Great work guys! Now flip around into a high plank and we've got mountain climbers.
Bring your knees towards your chest as fast as you can.
You can take it slow if you're getting tired, but keep going. It's almost done.
Short rest here, we've got bear crawl.
Start on all fours, then lift your knees off the mat.
We're gonna take one step forward with your left arm and your right leg simultaneously.
Then do the same on the other side.
This can be a little bit challenging, but it'll get easier over time.
Final 10 seconds rest, and we're going on to the last exercise, crunches.
With your knees bent, feet flat on the mat, and we're gonna crunch up.
Make sure your elbows are not caving in.
Try to use your core muscles to crunch up, squeezing and exhaling as you crunch forward,
and inhaling when your back is flat on the mat.
Let's finish this.
And that's the workout guys!
This is a two weeks program, so try your best to stick with the schedule.
It'll get easier over time, as you get stronger.
Make sure you smash that like button for me, and drop me a comment down below.
I really appreciate it, and I'll see you in the next workout. Bye!