15 Minute Hardcore HIIT
Print workout here
Super quick workout to get that heart pumping and the booty screaming!
What you will need:
- Mini band and Slam ball
Warm-Up:
- Quick drop set. Starting with 10 reps of each move. Decease by 1 with each round until you reach 5 reps.
- Jumping Jacks
- Squat Touch Downs
- High Knees (10 / leg)
Workout:
- We are keeping it super simple today. You have 2 circuits, each which have 2 moves. Complete move #1 (strength) for 1 minute followed by move #2 (cardio) and rest of 30 seconds. Repeat
Circuit 1
- Mini Band Side to Side Steps – Place your mini band around your ankles or just above the knees. Simply step from one side to the other back and forth for the full 60 seconds. Your bum should be on fire after this
- 5 Ball Slams with 2 Burpees – This is a combo cardio move, perform 5 classic ball slams OR 5 Squat Swings if you don’t have a slam ball, followed by 2 burpees. Continue to repeat for the full 60 seconds
Circuit 2
- Bridge with Knee Opener – Place your mini band just above the knees and lie down on the floor. Perform a classic bridge, at the top, open up your knees as wide as possible while pushing against the resistance of the mini band. Bring your knees back in and lower your bum to the floor. Repeat.
- 4 Plank Jacks with 2 Knee Tucks – In a high plank position with the mini band still wraps around your thighs, jump your feet out wide into a plank jack. Perform 4 full reps followed by 2 reps where you jump both feet up towards your hands, while tucking your knees into wards your chest. This may sound confusing so be sure to watch the video for clarification
- Modtification – You can always choose a cardio move better suited to your abilities. Whether its high knees, jumping jacks, or butt kicks. Remember we are all at different fitness levels so do what works best for you.
Cool down/Stretching:
- Complete 5-10 minutes of nice gentle stretching.
Make today Badass,
Kaylie
Loved this quick and effective workout!
so glad you enjoyed! <3
So glad you liked it! I like how you started your week with this!!
Quickie! Workout 9 of 100 goal!
BOOM! get it girl!
Sweet!
Bam done!
YAY! thats how you rock a Friday!
Sweaty betties :)
Super sweaty thank you!
You are most welcomee babe
Wowzers….super sweaty and feeling good!Tuck jumps at the end were definitely hard!!!
YAY glad you were digging this one babe. And agreed, super HARD
I can’t believe how much of a sweat I had eithe
I know right!?! it was a tough 15 minutes for sure
That was perfect!
YAY so glad you think so :)
I was dying by the end! Great workout Kaylie :)
It was a tough 15 minutes eh
Love anything with slam balls
YAY me too! I always feel like less of a bitch after I use them hahaha
Needed something quick and effective, and this workout was perfect!
??
Done
You rock!!