Hey everyone! We've got a 15 minute HIIT workout today, that's going to work your whole body.
There's no repeats, so it's pretty fun. Smash that thumbs up button for me, leave me a comment
down below, and let's get into the workout. We have 23 exercises in this 15 minute workout. 30 seconds
on and 5 to 30 seconds of rest in-between. Get on the mat and let's start with mountain
climbers.
Place your hands right below your shoulders. Brace your core and bring one
leg in, one at a time.
No rest, we're getting straight into plank with hip dips.
Get into a low plank position and dip your hips from side-to-side. Engage your core.
10 seconds rest now. Flip around and sit on your mat and we have windmill coming up.
Draw a rainbow with your legs and make sure you're keeping your back straight,
and engage your core.
Short rest here, lay flat on the mat for leg drops.
Lift your legs up and lower them down slowly. Make sure you don't arch your back while lowering your
legs down. Keep your back flat on the mat the entire time. You don't want to hurt your lower back.
10 seconds rest now and burpee jacks are next.
For those doing the high impact, start in a high plank. Jump both legs out
laterally, then back in, then forward, while getting back upright into a jumping jack. Just
take it slower with the low impact alternative if you need to.
Short rest now. Get into a low plank and we've got contralateral.
Start by lifting your left
arm and right leg up at the same time. Bring it back in and repeat on the alternate arm
and leg. Brace your core as best as you can and maintain your balance.
10 seconds rest now and the next exercise is in and out. So get seated on your mat.
Sit on your mat and bring your legs in and out. Make sure you brace your core, so you don't
hurt your lower back.
Short rest and we have reverse crunch.
Lay flat on the mat, then lift your legs up using your core muscles. Then lower them down slowly.
15 seconds rest. You can take a longer rest if you want to and we have squat jacks coming up.
Squat down low and jump up into a jumping jack. Make sure you brace
your core and keep your back straight. Just take it nice and slow for a low impact, no jumping version.
No rest here, we're going straight into squat pulse.
Get into a squat and pulse five times and then back up and repeat. This is gonna burn your
legs and your glutes but keep going.
10 seconds rest now and we have lunges with a knee tuck.
Start by by lunging with one leg behind you, then get back upright and drive your knee up high, bracing
your core. Make sure your front knee doesn't pass your toes.
No rest here, we'll repeat on the other side.
Short rest and we have broad jump variation next.
Start with a little bit of a squat, then jump forward, then walk backwards while
squatting and repeat. For low impact, just leave out the jumps and squat forward and backward.
Short rest and lateral lunge is next.
Bring one leg to the left side and lunge. Then come back up and repeat. We're working the
left side first and we'll swap over shortly. We're halfway through the workout guys, so
keep pushing!
Now, let's swap over and lunge on the other side.
10 seconds rest now and next we've got jump lunge with squat kicks. There's some coordination
needed on this one, so follow the low impact, then gradually include the jumps.
Now, start in a lunge then jump into another lunge on the other side. Then jump into a squat, followed
by some kicks forward, one at a time. Stay safe guys and take it slow and steady.
Short rest and we'll have jumping jacks next.
Do the low impact version if you're getting a little tired, it's okay.
We have 30 seconds rest now. Take a longer break if you need to catch your breath. We
have push-up variation next.
Get on your knees or get into a high plank position and perform a push-up.
Make sure your elbows aren't flaring out and as you get back up, push your hips back, stretching
your back and repeat.
Short rest and we've got crab toe touch.
Flip around and sit on your mat and now touch one foot with the opposite hand and repeat
on the other side.
Short rest again and we've got corkscrew.
Flip around and get on all fours. Then lift your knees off the mat, then bring your leg
under to the other side and repeat.
Short rest again and now get into a high plank position.
Tap your shoulders, and then bring your knees in. Only three more exercises after this. Keep
pushing! We're almost there.
10 seconds rest and we've got curtsy lunges.
Stand upright, then bring one leg diagonally behind you and lunge. Keep your core, glutes,
and quads engaged.
Short rest and repeat on other side. We are almost done.
And the final exercise is squat front kick.
Brace your core and squat down low. Make sure your back is straight and get back up and kick one leg up and then
repeat on the other side.
And that's the workout, guys! I hope you enjoyed this workout. Let me know what you want to
see next and I'll see you guys soon. Bye!