Cardio HIIT Workout – Burn Baby Burn!

by | Oct 16, 2015 | Members, Weighted Workouts | 60 comments

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Cardio HIIT Workout – Burn Baby Burn!
Print Workout Here

I was a bit of a Sally today, so all I can say is KICK MY BUTT! Let me know how much you dominated – I’m down for you ladies ripping on me LOL. Let’s do this!

What you will need:

Resistance band (could use weights or skip them both altogether but I recommend a resistance band)

Warm-Up:

3 minutes of jump rope

Workout: Complete each of these exercises for 50 seconds on and 10 seconds off (50/10) for a total of 5 sets without a break.

Star jump – Jump both your legs and arms out to the sides of your body, and then drop both while you land nice and soft on your knees.
Modification: Alternate lifting both your leg and arms out after each squat. Get down nice and low in the squat, and kick them out nice and far while you lift to recruit your butt and side ab muscles.
Weighted curtsey lunge pulses, left – With your left leg behind you in a lunge and just a little off to the right behind your front leg (like you’re about to curtsey bow), keep your hips pointing forward, your shoulder blades together, your chin up, and your torso as straight as possible while you bend both knees up and down to complete the lunge.
Modification: If this bothers your knees in any way I ask that you do a regular lunge and not worry about going off to the side at all.
Weighted curtsey lunge pulses, right – Same thing on the opposite side.
Alternating bicep curls – Standing with your feet hip distance apart, your pelvis tilted forward, and your knees slightly bent, keep those elbows nice and tight towards your side while you lift your forearms up to complete a bicep curls.
Modification: If you’re doing a lighter weight, do both arms at the same time instead of alternating.
Mountain climbers – With your shoulders directly over top of your wrists (not even one inch behind) alternate running your knees in towards your chest for a great lower ab workout!!

Cool Down/Stretching

Complete 5-10 minutes of nice gentle stretching.

Get sweaxy!
Ashley Dale Grant

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60 Comments

Amber McAdam on October 16, 2015 at 8:06 am

My goodness! Never happier to see the final set and the cool down!
Reply
- Ashley Dale Grant on October 16, 2015 at 5:51 pm
  
  Haha amazing! You’ve been very dedicated the first couple weeks Amber, you must be feeling stronger by this point!
- Amber McAdam on October 17, 2015 at 9:13 am
  
  Aww thanks! I do feel stronger. Some days I have to give myself a pep talk but always happy I completed it at the end.
- Ashley Dale Grant on October 17, 2015 at 11:17 am
  
  Hey I’m the one running the whole gig and sometimes I still have to pep talk myself into it!! That’s normal and I don’t know if we’ll ever me immune to that. As long as we keep pushing we’re good!
- Jasmine32 on October 18, 2021 at 5:22 am
  
  Wowzers. That was amazing.
- Ashley Dale Grant on October 21, 2021 at 9:35 am
  
  So thrilled to hear you’re enjoying them Jasmine!!
Patricia Best on October 16, 2015 at 8:44 am

What Amber said! ^ I’m a sweaty mess! Happy Friday!
Reply
- Ashley Dale Grant on October 16, 2015 at 5:51 pm
  
  Happy Friday to you too Patricia!
Magdalen Stiff on October 16, 2015 at 4:00 pm

omg that was tough!
Reply
- Ashley Dale Grant on October 16, 2015 at 5:52 pm
  
  That’s what I like to hear!!
Jennifer Wiggans on October 16, 2015 at 6:16 pm

My sweet tooth won today at work and this workout definitely kicked my ass. Thank goodness it’s over!!!!!
Reply
- Ashley Dale Grant on October 17, 2015 at 9:02 am
  
  Sweat it out and it and don’t even worry about it. You likely needed it!
Danielle on October 17, 2015 at 9:42 am

Great workout!
Reply
- Ashley Dale Grant on October 17, 2015 at 10:59 am
  
  That’s what I like to hear! Have a great day Danielle!
Kate Stock on October 17, 2015 at 9:47 am

My mind wanted to kick your ass but my body was having a “suck it up sally” workout!
Reply
- Ashley Dale Grant on October 17, 2015 at 11:00 am
  
  We all have those workouts – I was with you, but we were still sweaty and that’s all that matters!!
Patricia Patricia on October 17, 2015 at 4:37 pm

I was suck up Sally too. Low nrg today but finished. Your cats kill me ash. Lol
Reply
- Ashley Dale Grant on October 17, 2015 at 7:30 pm
  
  Good for you, those are the hardest days!
- Ashley Dale Grant on October 17, 2015 at 7:31 pm
  
  And yes….they are pretty hilarious! Haha
Kristin Goodwin on October 17, 2015 at 4:58 pm

Haven’t been feeling right all day and after 3 sets my body was telling me to quit. I got my blood pumping at least so if I’m coming down with something, hopefully it can fight it off!
Reply
- Ashley Dale Grant on October 17, 2015 at 7:32 pm
  
  Hey at least you tried! It’s good to listen to your body so I’m glad you stopped.
Rita Campbell on October 17, 2015 at 6:24 pm

Really wanted to do this today, but I found myself on a 2.5hour hike instead. I love HIIT, so I’ll be sure to come back to it…maybe even tomorrow!
Reply
- Ashley Dale Grant on October 17, 2015 at 7:32 pm
  
  Wow that sounds wonderful! I’m jealous! Love hiking! Looking forward to seeing you back on here tomorrow ;)
- Rita Campbell on October 18, 2015 at 12:09 pm
  
  Ok, I did it!! Wahoo!
- Ashley Dale Grant on October 18, 2015 at 12:35 pm
  
  Nice work! Love it!
Carolyn Stanbrook on October 17, 2015 at 7:25 pm

Yes…sweaty mess….
Reply
- Ashley Dale Grant on October 17, 2015 at 7:32 pm
  
  Perfect!
April Patch on October 17, 2015 at 7:48 pm

All done, even during the Jays. The crappy 7th motivated me to go release some energy. Body still sore from workout #5 so gave it all I could. Some relaxing pilates needed tomorrow.
Reply
- Ashley Dale Grant on October 18, 2015 at 10:40 am
  
  You are amazing! I’m super impressed you did this after…what a great idea. That game was infuriating!
Angelika Henning on October 18, 2015 at 10:13 am

Have I ever told you I hate Star Jumps?
Reply
- Ashley Dale Grant on October 18, 2015 at 10:41 am
  
  Haha no but now that I know maybe I should start doing more of them!? we’re supposed to work on the things we hate right? Lol
Rebecca Procter on October 18, 2015 at 11:16 am

Nice Sunday work out!! tks Ash
Reply
- Ashley Dale Grant on October 18, 2015 at 11:31 am
  
  You’re welcome!
Ashley Gabel on October 18, 2015 at 6:33 pm

Done. After a long 12hr shift I needed the workout. Now I have lots of energy. Thanks Ash for always being a great motivator.
Reply
- Ashley Dale Grant on October 18, 2015 at 6:36 pm
  
  Wow that’s impressive Ash! Long day. Thank you for sticking with me all these years. You’re awesome.
Roxanne Crooks on October 18, 2015 at 8:26 pm

all done definitely not eassy
Reply
- Ashley Dale Grant on October 19, 2015 at 7:56 pm
  
  Good work on a Sunday night! Hope it helped you start your week just right!
Kristin Collins on October 19, 2015 at 5:37 pm

I played in a vball tournament this weekend which I knew I needed to save my knees for and it was a good decision otherwise I would have never been able to push through this great cardio workout with all the jumping contacts! Loved this workout
Reply
- Ashley Dale Grant on October 19, 2015 at 7:59 pm
  
  Love that you listen to your body so you can work it big time when you do! Make sure you foam roll your legs and strengthen your quads using keg extensions like the Instagram video I did last week for your knees.
Kaitlin Keefer on October 19, 2015 at 7:13 pm

Betta late than neva! All done :)
Reply
- Ashley Dale Grant on October 19, 2015 at 8:01 pm
  
  Absofuckinglutely!
Ashley Savage on October 20, 2015 at 3:24 pm

Trying to play catch up
Since thanksgiving…gave myself some slack ate too much and got lazy lol
Reply
Ashley Siciliano on October 21, 2015 at 2:59 pm

that one was tough!
Reply
- Ashley Dale Grant on October 21, 2015 at 3:04 pm
  
  Ash you’re a machine – did you do all 3 of these in a row?! LOL
Ashley Siciliano on October 23, 2015 at 11:03 am

haha no I just forget to comment I have been doing them every pother day!
Reply
- Ashley Dale Grant on October 23, 2015 at 1:02 pm
  
  Nice! And good call!
Catrina on October 24, 2015 at 7:53 am

Did this one this morning – first one in almost 2 weeks. It was tough! It reminds me how much I hate starting over!! Thanks for the great workout Ash!
Reply
- Ashley Dale Grant on October 24, 2015 at 5:36 pm
  
  Nice work and welcome back!
Bobbi Wignall on October 24, 2015 at 12:27 pm

This was a hard one to psych myself up for and to complete, but now that I’ve gotten into this routine it was easier to kick my butt into gear and get ‘er done. Thanks Ash!! This month has been the best challenge month yet for me!
Reply
- Ashley Dale Grant on October 24, 2015 at 5:38 pm
  
  Your mental strength and stamina is showing Bobbi! I have loved seeing your determination this month in your workouts and healthy eating!
Allison Hart on October 26, 2015 at 12:14 pm

another great workout! My legs are super sore from doing your last workout yesterday, and I think this probably helped to work some of the soreness out. we’ll see what tomorrow brings!
Reply
- Ashley Dale Grant on October 26, 2015 at 6:30 pm
  
  Love the feeling of sore legs! You worked hard!
Patricia Patricia on December 28, 2015 at 11:41 am

Holy that kicked my ars!!! So happy we have these videos to go back to during the holidays. Ty Ash
Reply
- Ashley Dale Grant on December 28, 2015 at 8:48 pm
  
  Definitely! Glad it worked :)
- Ashley Gabel on October 30, 2021 at 8:17 pm
  
  This is a tough one. Thanks for making me sweat hard. Legs are jello.
- Ashley Dale Grant on November 1, 2021 at 8:10 pm
  
  I’m very impressed you snuck this in on a Saturday Ash!
Jackie Dixon on October 18, 2021 at 12:37 pm

Done. I have to take all of the modifications and reduce cardio since I’m run down and not at my best but still feels good to complete. A must for my mental health right now.
Reply
- Ashley Dale Grant on October 21, 2021 at 9:34 am
  
  I totally get that Jackie! This is a HUGE reason of why I move!
Julie on October 19, 2021 at 9:42 am

Dying! Had to take/make some modifications since I’m the same as Jackie commented above. But done and dusted ✅
Reply
- Ashley Dale Grant on October 21, 2021 at 9:33 am
  
  That’s still fantastic, Julie! So happy to hear that!

Cardio HIIT Workout – Burn Baby Burn!

60 Comments

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