19 Minute HIIT Quad & Abs Workout
Print Workout Here
This isn’t the sweatiest one you’ll do, but boy does it burn burn burn! This is a good thing, because when we break down those muscle fibers we burn calories for the next two days while we build them back up. Including your warm-up today I only need 19 minutes of your time. Let’s do this!
What you will need:
- Just you!
Warm-Up:
- 3 minutes of jump rope
Workout: Complete each of the 4 exercises below for 50 second on and 10 seconds off, 4 times through!
- Lunge forward and back, left – Lunge forward and back only using your left leg while the right leg stays stationary. It’s the right leg that will burn…but only if you’re doing it right! So make sure you stay down nice and low in your lunges by bending those knees 90 degrees. But always ensure you take a big enough step that you front knee never goes past your toes.
- Lunge forward and back, right – Same as above on the opposite side
- Table top hold – Set yourself up in a table top position by getting on all 4’s (hands underneath shoulders and knees under your hips). From here you’re going to engage those abs, squeeze your shoulder blades together and then lift those knees off the mat 2-3 inches to work the abs and quads like crazy. Wow it burns…and your shoulders may as well. Added bonus?!
- Plank to downdog with opposite knee touch – Starting in a high plank position (hands under your shoulders and knees off the ground) exhale as your push your body back into downdog creating an inverted v shape with your body by reaching those hips up nice and high and squeezing your shoulder blades together. While back you’re going to reach your arm towards your opposite foot to engage those abs! Inhale forward and repeat again alternating what side you reach towards each time!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy!
Ashley Dale Grant
Feeling the burn!
Amazing!!! Happy Friday!!
great workout! got super sweaty too!! ps. crazy to think that little bump was Rowynne just hanging out!!! :)
You’re telling me!!
That one burned. Wow. Happy Friday. Ty ash
I hope you had a great weekend Pat!
Done!!
Yay, you’re doing great Michelle!!
Well the sweat was dripping for that one … felt the burn
Love the Saturday morning sweat Jen!
Done! I really struggled with those table tops. Gonna try to practice until I can do a whole 50 seconds.
They are absolutely evil! I like the goal.
Great burn! Thank you. Happy weekend, ladies!
Amber, so awesome to see you doing the workouts and commenting! Welcome to the FitFam! Hope you’re feeling your hard work today!
I hate table top the most now. But I still love you!!! Thank you!
Phew, thank goodness!! Hahaha. You’re welcome Ray!
that was badass loved it especially those table tops
I can’t say I’m surprised you loved the most evil part – you’re so badass.
It was nice to see your pregnant belly – made me feel extra confident that this would be a good workout for me to do. I was wobbling more than usual for those lunges though! Thanks for the burn!
Yes balance is most definitely off while pregnant! You nailed that. Thanks for joining me Momma!
Done. Thanks.
Nice one! The table top holds were a challenge. Thanks Ash!:)
I’m loving all the table top comments! So pumped I can still get you after all these years Andrea ;)
Man you are flexible! All done.
Takes practice, but I try Ash! lol
killed those quads
Perfecto!!
Double header Sunday and all caught up! I guess this makes up for the carrot, I mean vegetable… cake I ate this weekend! We don’t need to mention the frosting ;) It’s all about balance and I love that I’ve found that! You are awesome Ashley! Thank you.
You are awesome April, glad you enjoyed the delicious vegetable cake lol. You deserve it!
My legs were already burning from yesterday’s workout so it took a lot of under the breath swearing but I made it through and now all caught up for the week!
Patricia, I love how you’re now doing your workouts on the weekend since going back to work. You haven’t given up on yourself, just modified when you fit ‘you time’ in. Nice work woman!
Loved it. Thanks Ash
Enjoyed this one!!
Happy Sunday!
Quads are on fire!! Perfect quick workout before I get ready to start the week.
Ooo that was a killer burn! Did some wall sits to make up for not being able to do the table top. Great workout!!
Good stuff! Still catching up and heading to smash out my 20 burgers now before my lunch hour ends. My poor colleagues get the pleasure of smelling me this afternoon!
20 burgers?!! I don’t remember sending out that challenge hahahahaha Silly autocorrect. Thanks for the good laugh!
Always a fan of the short ones :) thanks Ash!
My pleasure!! Happy New Year Ash!!
Loved the table top hold & plank to downdog opposite touch! Ouchie goodness!!!
It’s so tough! Nice work Rachel!!
Little Saturday special with hubster
That’s amazing! You guys rock. I hope you high fived each other after!!
Burn. Love this workout. Thanks Ash
My pleasure!!!
Those table tops are evil! I was definitely cursing you on that one. But felt great after! Thanks!
They are evil and you are welcome!! Haha. (we don’t normally see those two words together)
That was a burner! Thanks, Ash :)
Thanks
ANYTIME!
You are most welcome! Glad to see you keeping up with your Monday routine!
First workout as a member, and first workout (in general) in a long time. Was going really slowly by the last set, but happy that I made it through the entire thing. Love the evil table tops! Thank you!
Woohoo! This was my first workout in a while, too. Always nice to start a new routine. ?
Love the support to another member Amanda!! You Royally Rock!
Way to start strong lady! If it was easy at your first run…we wouldn’t be pushing you hard enough. Proud of you for completing the workout and not turning it off when it got hard!
Great burner, thank you!
The pleasure is all mine lady!! Happy to ‘have you back’!!
Wow…that tabletop…something that looks so easy shouldn’t be so HARD!
Kicked my ass today. Thanks.
Perfect pairing with Wednesdays workout :)
That did the trick for me! Have a great weekend ?
Super that there was one on tap this week that didn’t need equipment. Hotel room workout! That bear gold was brutal
Oh fun! Amazing work, Sandra! Truly so honoured you take us traveling with you :)
Done ✅
Look at you, two days in a row!!