21 Minute HIIT UgiFit Workout | Royally Fit

21 Minute HIIT UgiFit Workout

by | May 15, 2015 | Members, Weighted Workouts | 83 comments

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21 Minute HIIT UgiFit Workout
Print Workout Here

Grab those balls and get sweaty with me! No Ugi or TKO ball?  That’s OK, just roll up your workout mat and hammer through this sweat session with as much tenacity you can bring. Today, with warm-up and cool-down included, I only need 24 minutes of your time.  Let’s do this!


 

What you will need:

  • Ugi ball or a rolled up workout mat

Warm-Up:

  • 3 minutes of jump rope

Workout: High intensity interval training with 50 seconds on, and 10 seconds off
You will do each of the exercises below for 50 seconds on, and 10 seconds off, for a total of 3 sets through.

  • Backwards lunge with knee slam, right – Take your right leg back into a deep lunge while lifting the weight above your head.  When you come back up to standing, slam the ball off your knee as hard as you can to get a great ab and arm workout in there too!
  • Backwards lunge with knee slam, left – Same as above on the opposite side.
  • Burpee with ball – You know it!
  • Pop-over push-ups – With one hand on the ball, and one hand on the ground complete a push-up and then pop over to the next side.
  • Low plank – Hold that plank on your elbows to work those abs!  Make sure you keep your hips in line with your shoulders and your shoulders directly over top of your elbows.
  • Low plank with donkey kicks, right – Same positioning as above, with your right leg up in the air, bent 90 degrees, and then pulsing for donkey kicks.  Make sure your flex your foot and really look for that butt contraction.
    Modification:  If you get tired like me, drop your knee onto the ground and continue with your donkey kicks.  You can also come up onto your hands for a little break in your shoulders.
  • Low plank with donkey kicks, left – Same as above on the opposite side.

Cool Down/Stretching

  • Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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83 Comments

  1. Patricia Patricia
    Patricia Patricia on May 16, 2015 at 7:55 am

    That was intense. Live ugi wirkouts. Shoulders are done. Happy long weekend.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on May 16, 2015 at 4:42 pm

      Happy long weekend to you too Pat!! Love that after 3 years you’re still loving ugi just as much!!

  2. Angela Stroud
    Angela Stroud on May 18, 2015 at 10:12 am

    Pouring sweat with you! It was a good one! Lol

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on May 18, 2015 at 11:30 am

      Yeah Angela! You commented! Happy I was able to help you sweat today.

  3. Ashley Gabel
    Ashley Gabel on May 23, 2015 at 6:21 pm

    Enjoyed that one… It was tough..

    Reply
  4. Krista McLean
    Krista McLean on May 29, 2015 at 3:09 pm

    I subbed this one in for the challenge today because my Ugi ball was needing some love. I planned on being hardcore and doing four rounds, but by the end of the third round I was so sweaty that I was sliding off my Ugi ball. Three rounds was hardcore enough.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on May 29, 2015 at 6:13 pm

      Haha amazing that’s hardcore! So sweaty you couldn’t even hang on to it!

  5. Patricia Patricia
    Patricia Patricia on June 10, 2015 at 5:28 am

    Forgot how crazy intense that was and just had a hard class with Nicole. :). Happy hump day

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 10, 2015 at 5:38 am

      Happy hump day to you!! Make sure you take the day off and do some stretching 👍

  6. Theresa Fisher
    Theresa Fisher on June 10, 2015 at 6:15 am

    thought I was done by two rounds…finished the third though…suoer sweaty…

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 10, 2015 at 11:58 am

      Awesome sauce! You did good if you’re sweaty!

  7. Nicole Ansell
    Nicole Ansell on June 10, 2015 at 6:19 am

    I can barely type to say ‘done’

    Reply
  8. Patricia Best
    Patricia Best on June 10, 2015 at 6:35 am

    Done!

    Reply
  9. Jillian Churly
    Jillian Churly on June 10, 2015 at 6:53 am

    Sweaty and ready for the day! After a shower or course;)

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 10, 2015 at 11:59 am

      Good call!! Ha. Hope you’re enjoying your day so far!

  10. Odette Walker
    Odette Walker on June 10, 2015 at 7:51 am

    Great

    Reply
  11. Brittney Boone
    Brittney Boone on June 10, 2015 at 8:09 am

    Wow. Just wow.

    Reply
  12. Chloe McPherson
    Chloe McPherson on June 10, 2015 at 9:22 am

    My calfs were still sore from Monday!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 10, 2015 at 12:00 pm

      Good for you for still getting at it!

  13. Anna Fischer
    Anna Fischer on June 10, 2015 at 9:45 am

    So good!!!!!!

    Reply
  14. Kim Judd
    Kim Judd on June 10, 2015 at 9:48 am

    Omg !!!! I’m soaked !!! Done
    Thanks

    Reply
  15. Rebecca Procter
    Rebecca Procter on June 10, 2015 at 10:21 am

    Sweaty Mess! Loved that one:)

    Reply
  16. Kerri-Ann Kelly
    Kerri-Ann Kelly on June 10, 2015 at 5:39 pm

    That was a hard one.

    Reply
  17. Kaitlin Keefer
    Kaitlin Keefer on June 10, 2015 at 5:59 pm

    Hhhhholy crapballs that was challenging lol

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 10, 2015 at 7:20 pm

      I know right?! Did another ugj ball video today and it kicked my butt

  18. Jennifer
    Jennifer on June 10, 2015 at 6:15 pm

    Great workout!

    Reply
  19. Ashley Klatt
    Ashley Klatt on June 10, 2015 at 6:22 pm

    Love Ugi!

    Reply
  20. Jennifer Wiggans
    Jennifer Wiggans on June 10, 2015 at 7:16 pm

    Those donkey kicks off the knees….impossible!
    Did enjoy that ass kicking. I’m soaked!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 10, 2015 at 7:21 pm

      Nothings impossible….just hard as shit. Try them again in another couple weeks. Thanks for joining me 👍

  21. Carolyn Stanbrook
    Carolyn Stanbrook on June 10, 2015 at 7:37 pm

    Wow. That was hard! Not quite used to Ugi yet

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 11, 2015 at 7:05 am

      You’ll get there! I have a feeling you’ll end up really liking it!

  22. Krista Melville
    Krista Melville on June 10, 2015 at 8:16 pm

    I’m still sore from your last 2 workouts! Another good one! Thanks!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 11, 2015 at 7:05 am

      Well good for you for pushing anyways Krista!

  23. Andrea Was
    Andrea Was on June 11, 2015 at 5:58 am

    Holy sh*t! That was a really good sweaty workout!

    Reply
  24. Amanda McCauley
    Amanda McCauley on June 11, 2015 at 10:04 am

    Done! Was about 2 seconds away from bursting into tears at the end of those donkey kicks, but we roll with it!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 11, 2015 at 10:48 am

      At least at home you could ugly cry if necessary and no one would know!!

  25. Kate Stock
    Kate Stock on June 11, 2015 at 10:06 am

    Yay to ugi!

    Reply
  26. Ashley Gabel
    Ashley Gabel on June 11, 2015 at 10:36 am

    love love Ugi workouts. Great way to start the day:)

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 11, 2015 at 10:49 am

      Ugi workouts love you Ash!! Enjoy your day off…lol

  27. Mandy Baragar
    Mandy Baragar on June 11, 2015 at 5:06 pm

    Done, my body was dying for a work out!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 11, 2015 at 7:41 pm

      Yay you made it!! Good work lady. Feels damn good doesn’t it.

  28. Kristin Collins
    Kristin Collins on June 11, 2015 at 6:39 pm

    Hooray ugi! Also… burpees were the easiest part of that I think something is wrong hahahaha

    Reply
  29. Angelika Henning
    Angelika Henning on June 11, 2015 at 6:57 pm

    I agree with Kristen. I shouldn’t look forward to burpees!!

    Reply
  30. Stefanie Puckrin
    Stefanie Puckrin on June 11, 2015 at 7:25 pm

    Done…improvised with a sleeping bag. No ugi ball and hubby out with the car where the mat is. Wish I had of done this one in the morning when I have more energy! Great workout, thanks Ashley!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 11, 2015 at 7:43 pm

      A sleeping bag!! That’s a first. You rock. Love the improvising Stef!!

  31. Michelle Snowden
    Michelle Snowden on June 12, 2015 at 8:16 am

    Still feeling pretty sick but wanted to move so I did a really modified version but still sweaty. Done!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 12, 2015 at 8:19 am

      Wow you really got hit this time eh Michelle?! Glad to see you’re back at it, sweating the rest of it out.

  32. Kyla Thistle
    Kyla Thistle on June 12, 2015 at 4:21 pm

    OMG that was tough aka sucked!!! I’m sweaty now!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 12, 2015 at 4:26 pm

      The worse you think it is the better I did!!! Ha 👌

  33. Krista McLean
    Krista McLean on June 13, 2015 at 10:02 am

    Catching up from Wed because I went to MommyFit instead. This is one of my all time favourites. I can’t thank you enough for introducing me to Ugi. That ball is my best friend.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 14, 2015 at 9:42 am

      You’re more than welcome lady! I totally get it. We like to hang too!!

  34. Shawna Oconnor
    Shawna Oconnor on June 13, 2015 at 10:48 am

    FYI…This was an amazing workout! Challenging but the most I have sweat yet! It was dripping off me lol THANK YOU!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 14, 2015 at 9:43 am

      I love that you dig the hardcore ones Shawna!! That’s flipping rocks. I hope it’s rewarding you today with site muscles 💪

  35. Kristen Rynax
    Kristen Rynax on June 13, 2015 at 9:39 pm

    Wowzas … that one was tough! Loved it. P.S. where can I get an Ugi Ball?

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 14, 2015 at 9:45 am

      Glad you liked it! You can buy the ugi balls online but lots of ours have ripped so we’re now getting TKO wall balls from fitness depot. Quarter of the price too!!

  36. Rosilyn Boone
    Rosilyn Boone on June 14, 2015 at 9:17 pm

    done

    Reply
  37. Ashley Savage
    Ashley Savage on June 15, 2015 at 8:38 pm

    Still playing catch up. I did this one after work outside and my hubby looked at you on the iPad and was like what did you do video yourself. Lol. I’m like no but her name is Ashley. Lol. Not to mention he gave me a compliment without even trying!!!!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 15, 2015 at 10:08 pm

      Haha that’s amazing Ash! Haha made my day. It’s a compliment for me too! Tell your hubby thanks!

  38. Michelle Fraser
    Michelle Fraser on February 17, 2018 at 4:00 pm

    Was missing the Ugi workouts so decided to do this one. Man was it tough!! My arms and shoulders are like jello! Clearly I need to fit some of these ones in more often! :)

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on February 18, 2018 at 5:04 pm

      They are soooo good for shaping the arms!! So awesome you did this.

  39. Sandra T
    Sandra T on May 30, 2022 at 6:22 am

    Even doing modifications without the Ugi ball this was a sweaty one! Ready to make it an awesome day.

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 1, 2022 at 8:42 pm

      Hope it ended up being the awesome day you wanted!

  40. Allison Hart
    Allison Hart on May 31, 2022 at 8:18 am

    Holy heart rate!!! Thanks Ash!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 1, 2022 at 8:44 pm

      You’re welcome, Allie! Love seeing you crush these in the am!

  41. julieboak
    julieboak on May 31, 2022 at 7:47 pm

    1/3 done! I don’t have an ugi ball, so did it without, but I’m still dripping sweat!

    Reply
    • Ashley Dale Grant
      Ashley Dale Grant on June 1, 2022 at 8:44 pm

      I have no doubt! It’s the moves that get you. Awesome work, Julie!

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