HIIT 18 Minute Power Workout
Print Workout Here
This HIIT power workout is going to make you feel exactly like it says…powerful! We’re working your major muscle groups: legs, back, check and core. It was intense, but I have a sneaky feeling you’re really going to like it anyways! Today, I only need 18 minutes of your time. Let’s do this!
What you will need:
- Dumbbells and a kettlebell if you have one!
Warm-Up
- 3 minutes of jump rope
Workout – 50/10
- Kettlebell swing – Keeping your arms straight with a slight bend in your elbows, drop the weight between your legs when you squat, and then lift it up to chest level or above your head with your straight arms when you lift up out of your squat position. Make this swing fluid, moving from one squat to the next without a break.
Modification: If you feel any pain in your back at all, please do regular squats without the weight. - Alternating back rows in table top position– With your knees underneath your hips, and your hands underneath your shoulders, pull those abs in tight while you alternate your arms up into back rows to work your mid back.
Modification for intensity: If you want to make this exercise more intense, come off your knees and do this baby off your toes! - Push-up with alternating leg kick outs – Complete one push-up followed by a straight leg kick out to the side to contact your side core/oblique’s.
Modification: Do the push-up on your knees for some assistance (I know I needed lots of this) and then complete your leg kick out.**Complete these three exercises for 50 seconds on and 10 seconds off for a total of 5 sets without a break. Bam!
Cool Down/Stretching
- Complete 5-10 minutes of nice gentle stretching.
Get sweaxy,
Ashley Dale Grant
Another sweat attack! There wasn’t a video…not sure if my lack of computer skills or not ;)
Nope that was me! I can’t believe I missed uploading it! My bad! Good for you for doing it anyways Jen!
I don’t see a video?
Hey Terri! I feel awful about that. I’ve updated it for you now, and will send to your inbox ;)
Good one to start the week out. Happy first day of spring.
Yay, what a great way to start spring, Ash!! Woot Woot!
Me too. No video?? But sweat session
Corrected now, so good for you for doing it without!
great HIIT workout for the after work blah feeling!!! quick and efficient! love it
Awesome sauce! Glad I could help relive some stress ;)
I know I said I was going to do these in order but this one looked so good I had to do it!
Haha that’s ok! Great work Michelle!
Well I did this workout 4 hours ago, and forgot to post but my abs just reminded me lol. Love the feeling of strained muscles. Thanks Ash!
Oh wow you got right on it Mandy! You rock!! Thanks for joining us!
Great workout! Thank you!!! shoulders will be feeling it tomorrow!
You got right on it! Good for you Lisa. Its my pleasure ;)
The video is off again……
I see it right here? Try refreshing your screen and let me know how that works
I tried again and it worked!!! Quick and felt great. :)
Don’t die of shock Ashley! Done (minus the weighted squats though – just regular ones)! Off to the shower.
Shut the front door! I’m blown away. Good for you Antionette 😁
Awesome work out Ash! I can feel it in my shoulders!
Needed a quick workout today, and that was awesome!! Loved it!
Love it! Crazy what 18 minutes can do right?
First time doing an Ashley vid…awesome. Modified to plain push-ups on my knees: gotta get the chatarunga out of my arms ;-)
Yes yes! Awesome seeing you on here :)
Done. That was tough for a short one!
Yup! Have a great day Krista!
Good morning! Just finished this one before work – thank you!
Oh wow! Love starting the week off like this. Have a great day Kaitlin!
It’s truly amazing what a difference a couple of weeks makes! Came back to this video and felt so much stronger this time – did all of the push-ups off of my knees :)
Feeling good!
Holy shit that’s amazing Kaitlin!
Did this video because I can’t fond the last one you sent out for last day of the challenge. I sent you an email but my iPad said it didn’t send, but it does sometimes send out and don’t want to resend another and bombard you! Lol. Can you include me in the next challenge for May?
Nice fast sweaty for early Monday workout :)
Loved this workout! Quick and efficient!
Way to start your week!!! 💪💪
Dripping sweat! Great workout!
Amazing!
Woah! sweat fest!
You rock! Great start to your week ;)
Upped my weights, went hard core, damn proud!
You should be proud! That’s awesome!
Great start to my week. Sweaty up here!
Unreal! Count down is on…let’s get super hardcore this week!!
Done … Great Monday start .. Thanks so much for resenting it to me
Anytime!!!
Loved this one!! Soaked :)
Perfect!!! Great to see you’re back in track Rachel!!
done!
💪💪
Great one! The shoulders and triceps are shaking! Nice and sweaty!!
Sometimes mine shake so much it’s hard to type after! Hope yours were the same lol
That feels good. Thanks
You’re welcome lady!!! I don’t think you’ve missed a beat yet. Good for you!
That feels good. Thanks Ash
Sweating out another cold….felt good, thanks! Gotta catch up and do work-out 6 tomorrow.
Sweat that shit out so you can give it tomorrow! Ps….good for you for working out anyways!!
After not keeping up with my goal of doing each video throughout the week, I decided today to really do what I could to make it happen. Which meant locking myself, a 10 MO th old and a dog in my daughters room while she ripped everything out of her dresser, while i worked out, just to get it done lol.
Where there’s a will there’s a way! Good job Mandy! You rock.
BAM!
Boom 💪💪
One of my favourites…a great sweat!
Sweaty mess!
Yup!! Good work 👍
Dripping!
💪 beauty!
Dripping! nice way to start the week.
Yeah right on Jo!!
This is the third time I’ve done this vid since April 1st and I keep getting stronger every time I come back to it! Kept up with all of your reps this time :)
That rocks Kaitlin, good for you. Feeling and seeing your strength increase is just as rewarding if not more that seeing your body change. Awesome work!
Thanks for the but kick, didn’t want to work out tonight but I got through it :)
No excuse when it’s only 18 minutes right Ash?! Awesome work!
Could you hear me cursing you?
No but I did wonder why my ears were burning!
done
Lovely!! 💪
Did this one right after a Tabata (?) one … whoa … my butt is kicked! Love the cats :)
Double whammy good for you Kristen! The cats are certainly a delightful distraction for me too!! Lol
short and sweaty. :)
💪💪
Done! Love them kettle bells. I have to get a heavier o e.
That’s a great sign!!! Good one!
Done!
Yahoo!! 👍
I’m Back….. and sweaty :)
That’s what I like to hear!! Boom 💪
Double whammy Tuesday this week due to a graduation last night this feels great
💪 boom
That was a great workout!
Powerhouse! Glad you liked it!! 💪
Finished! Had to do about 80% of push-ups from knees, and had to use a paint can because I didn’t have a kettle bell or hand weights lol. Still felt badass though lol
Haha that’s creative!! Love it!!
Thank goodness that was short I was feeling it. What kind of work outs can I do to make under my boobs more firm? Since having baby two I seek y to have a bit of a wire roll from my bra.
I wish there was a specific one I could give you but honestly it comes from overall weight loss and general toning. You’re doing what you’re supposed to be doing right now so keep it up lady!!
All done!
💪 I love that you workout on the same nights we used to in class!
done
Finished this one in addition to Wed workout cuz I thought I could do a little more but man now I’m dripping sweat and all my muscles are shaky! Lol. Great workout as always! Thanks!
Perfect timing with the weekend ahead of you. Good job lady!!!
Perfect quick ut challenging workout for before work today!
Way. To. Go.
Yowza!!!
That was great. Just the distraction I needed today
Woo. Needed that :) Foot pump to all you ladies out there xo Stay strong!
Done and sweaty! Holy moly
??
Wow! Tough! Done!
Amazing!!
March week two done! Modified on kettlebell swings, still used a kettlebell but squat and press, as wasn’t sure I should go straight into swings yet. Feeling sore after digging back in Saturday. Now onto week 3 this week, second week I missed.
This was also gym class today!
Way to go momma!! I bet the body, albeit sore, loved the movement.
With modifications I was still sweating. Slowly but surely I am going to catch up on the weeks I missed. Thanks much as always Ashley!
Love this goal Sandie!! Way to go!!
Yes, that one is tough. All from the knees here but that’s where I’m at. Great to sweat.
Some people are always on their knees, and there is nothing wrong with that!
3/3 ✅ thanks for another great sweat session Ash ?
You rock! Way to knock you goals out of the park, Julie!!
Just finished this one. So sweaty!!!! Felt so good!