18 Minute HIIT Workout | Royally Fit

18 Minute HIIT Workout

by | Jun 3, 2016 | Members, Weighted Workouts | 57 comments

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18 Minute HIIT Workout – Including the warm up!!
Print Workout Here

This is workout is meant to make you sweat in a short amount of time but also really work the little muscles in your legs and abs, while also targeting the big ones.. Today this workout with the warm-up will only take 18 minutes of your time.  Let’s do this!

What you will need:

  • The heaviest weights you have on hand!

Warm-Up:

  • 3 minutes of minutes of jump rope – which you can also simulate!

Workout: 50/10 – 50 second on and 10 seconds off for a total of 5 sets

  • 4 wide leg jumps forward and back – With your feet nice and wide and your toes slightly pointing out, sit your butt down nice and low but keep your chest up and shoulders retracted while you do 4 mini jumps up and down.
    Modification:  You can do this really sexy walk forward and back I demo on the video if you can’t jump.
  • Heavy weighted alternating backwards lunges – Keep your shoulder blades retracted, your chin up and your shoulders directly overtop of your hips while you alternate stepping back into a lunge, sinking as long as you can into that back leg.  Make sure you step back and lean back far enough that your front knee doesn’t go past your toes.
    Modification without weights: You can move faster OR do lunge jumps to really pick that heart rate and intensity up.
  •  Pick your poison plank – Do whatever kind of plank you want: low plank, high plank, hip dips planks, mountain climber ones – whatever it takes to get through it with great form.
    Modification:  If you need a break for your back come down to your knees but keep your shoulders overtop of your elbows or hands.

Complete these 3 exercises 5 times through!

Cool Down/Stretching

  • Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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57 Comments

  1. Patricia Patricia
    Patricia Patricia on June 3, 2016 at 8:04 am

    Holy momma I’m dripping. Was gassed from Nicole’s class last night but this was a sweaty one. Walked as well. Beauty day. Enjoy

    Reply
    • Nicole Maryse
      Nicole Maryse on June 3, 2016 at 10:34 am

      I’m surprised you were able to jump into this so quick! My body ached after that workout. Good for you! make sure you stretch those calves!

    • Ashley Dale Grant
      Ashley Dale Grant on June 3, 2016 at 11:11 am

      I love how you always start your Friday’s off with a bang! You rock Pat!

  2. Rita Campbell
    Rita Campbell on June 3, 2016 at 4:24 pm

    Done!
    awww….you were three month pregnant, and now baby Rowynne is here! ❤️

    Reply
  3. Ashley Gabel
    Ashley Gabel on June 3, 2016 at 9:16 pm

    done. Good One added an extra set in. Thanks Ash

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 4, 2016 at 9:35 am

      I like it! And you’re always welcome Ash!

  4. Patricia Best
    Patricia Best on June 4, 2016 at 6:19 am

    Done and feeling great! Have a great weekend!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 4, 2016 at 9:36 am

      That’s what I like to hear! You too Patricia!

  5. Ashley Savage
    Ashley Savage on June 4, 2016 at 11:01 am

    All done

    Reply
  6. Jennifer Wiggans
    Jennifer Wiggans on June 4, 2016 at 6:23 pm

    Sweat was dripping! Proud moment for me I never dropped on any of the plank holds…guilt of finding I never try to push myself to hold them :)

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 5, 2016 at 8:34 am

      That’s unreal Jen! Perhaps you should check in every time there’s planks and let us know how you did. I know you have the strength to do them…its just making up your mind to have it happen!

  7. Kristin Goodwin
    Kristin Goodwin on June 5, 2016 at 10:22 am

    Phew!! Sweating like crazy!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 5, 2016 at 8:01 pm

      Nice! Glad I can still get you going! Hope you had a great day ;)

  8. Andrea Was
    Andrea Was on June 5, 2016 at 1:52 pm

    I am good and sweaty after that one! Thanks Ash, enjoy the rest of your day!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 5, 2016 at 8:02 pm

      I’m so pumped I can still get you so sweaty Andrea! So awesome. I hope you had a great Sunday… Rain and all!

  9. Kate Stock
    Kate Stock on June 5, 2016 at 4:07 pm

    Holy hell im dripping!!! First Sunday workout in mths and it feels good!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 5, 2016 at 8:02 pm

      Haha nice! Great way to spend this rainy day. Right on Kate!

  10. Lisa Zapfe
    Lisa Zapfe on June 5, 2016 at 5:34 pm

    Pouring in sweat!!! Funny doing this video today it’s raining as well!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 5, 2016 at 8:03 pm

      Haha I know I’m so impressed with how many of you hit the workout today…clearly it was raining out!

  11. Angelika Henning
    Angelika Henning on June 5, 2016 at 5:55 pm

    Sweaty mess!

    Reply
  12. Carolyn Willson
    Carolyn Willson on June 6, 2016 at 6:09 pm

    Let me just say for those of us who did the sexy walk it was INTENSE. I felt I went deeper…loved this one. Off for a walk :-)

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 6, 2016 at 7:10 pm

      You’re awesome! So happy to see you back at it this week Carolyn. Sexy walk and all!

  13. April Patch
    April Patch on June 6, 2016 at 8:38 pm

    Loved this! Perfect one to start my week – home early as baseball was called due to lightening ;D

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 7, 2016 at 8:25 pm

      That’s awesome April! Nice work using the “extra” time to sweat ;)

  14. Kathy Bekas
    Kathy Bekas on June 7, 2016 at 6:11 pm

    Jello legs! Short but tough!

    Reply
  15. Ashley Klatt
    Ashley Klatt on June 8, 2016 at 7:16 pm

    love these short ones!

    Reply
  16. Jill Mustard
    Jill Mustard on June 8, 2016 at 8:52 pm

    Good one! Short but effective. Thanks

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 9, 2016 at 7:10 pm

      You’re more than welcome Jill! Great to see you on here ;)

    • Nicole Maryse
      Nicole Maryse on June 10, 2016 at 7:17 am

      Love it JillyBean!

  17. Amanda McCauley
    Amanda McCauley on June 16, 2016 at 9:21 am

    Sweaty, sweaty mess.

    Reply
  18. Mandy Armstrong
    Mandy Armstrong on April 2, 2017 at 8:48 am

    Going back and doing some of the oldies, while in Chile might I add lol!
    This was a goodie!

    Reply
  19. Jackie McDonald
    Jackie McDonald on June 28, 2018 at 9:11 pm

    Short and sweaty! Phew… good bonus one, thanks!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 30, 2018 at 11:08 am

      Anytime! Way to knock it Out or the park this month!!

  20. Octane
    Octane on June 29, 2018 at 6:36 am

    Awesome Ashley ?great way to start a Friday morning .

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 30, 2018 at 11:08 am

      I’d say! Hope it was a great start that has been a fantastic weekend thus far!!

  21. Angelika Henning
    Angelika Henning on June 30, 2018 at 11:51 am

    So good!! All caught up and ready to party!

    Reply
  22. Andrea Was
    Andrea Was on June 30, 2018 at 1:26 pm

    I did this one after Nicole’s 29 minute steady burn workout. I’m sweating buckets! Thanks Ash, have a good weekend!

    Reply
  23. April Patch
    April Patch on July 1, 2018 at 5:06 pm

    Omg I’m so sweaty! Spent a few hours outside and then inside to get these done! Hoping evening is cooler to go out again! Month 34 is one workout away from being wrapped up!

    Reply
  24. Leslie Barton
    Leslie Barton on July 2, 2018 at 10:02 am

    Super sweaty!! Good one.

    Reply
  25. Cara Fischer
    Cara Fischer on June 25, 2020 at 11:11 am

    Whew, sweating! Great, quick workout! Thanks ?

    Reply
  26. Ann
    Ann on June 26, 2020 at 7:34 am

    Super sweaty. Those jumps were badass.

    Reply
  27. Amanda Savoy
    Amanda Savoy on June 27, 2020 at 10:35 am

    Super sweaty! Such a great quick work out!

    Reply
  28. Karyn Ngo
    Karyn Ngo on June 27, 2020 at 1:09 pm

    Those lunges!! Glad I finished

    Reply
  29. Kristina Bergeron
    Kristina Bergeron on June 28, 2020 at 12:19 pm

    Got me some Sunday sweats over here!

    Reply
  30. Jackie Dixon
    Jackie Dixon on June 28, 2020 at 4:22 pm

    Needed that. Love the leg workouts. But my knees require me to drop weights for lunches. Still feel the muscles working. Good and sweaty.

    Reply
  31. SHERRYEKSTROM
    SHERRYEKSTROM on June 29, 2020 at 12:31 pm

    Loved that! Paired it with Kaylie’s deck of cards from last week and I’m one sweaty gal

    Reply
  32. Jennifer Wiggans
    Jennifer Wiggans on June 29, 2020 at 8:37 pm

    Done and now I can start this weeks ass kicking

    Reply
  33. April Patch
    April Patch on July 1, 2020 at 5:38 pm

    And we are now back to the current week! Phew!

    Reply
  34. Lisa Ertel
    Lisa Ertel on July 7, 2020 at 9:04 am

    Done

    Reply

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