24-Minute HIIT Mat Workout

by Ashley Dale Grant | Jul 24, 2015 | Body Weight Workouts, HIIT, Members, Workouts | 50 comments

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If you’re looking for a workout that burns but you don’t have to wash your hair afterwards, look no further!! I choose this workout because I know sometimes (like today) I just don’t want to bother washing my hair. So, today, I only need 24 minutes of your time – let’s work on our butt’s ladies!!!

What you will need:

Yourself and a mat

Warm-Up:

Included in your workout!

Workout: 50 seconds on and 10 seconds of
Today, you will be doing each exercise for a total of 4 sets.

Downward facing dog & upward facing dog – Starting in a high plank position (hands underneath your shoulders) exhale your body back so you’re piking your hips nice and high to create an inverted V position.
Plank push – Starting in a low plank position (elbows underneath your shoulders), push your body forward and back with your toes. Small little pushes is all it takes ;)

Bicycle legs, right – In a table top position, lift your right leg up and ‘bicycle’ your leg off to the side, keeping your foot up as high as you can throughout the whole 50 seconds.

Bicycle legs, left – Same as above on the opposite side.

Donkey kicks, right – In a table top position, keep your right leg bent 90 degrees while you lift your flexed foot towards the ceiling, and then bring your knee back in towards your chest for a small lower ab contraction too.

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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50 Comments

Patricia Patricia on July 24, 2015 at 8:59 am

Burn baby burn. Great feeling :)
Reply
- Ashley Dale Grant on July 24, 2015 at 11:59 am
  
  Isn’t it!? You rock Pat. Happy Friday!
- Sandra T on August 12, 2020 at 6:25 am
  
  This was perfect for me after a restless night. Thanks.
- Ashley Dale Grant on August 12, 2020 at 8:25 pm
  
  I hope it helped with the energy too!
Kate Stock on July 24, 2015 at 7:34 pm

I definitely struggled through that! Perma Charlie horse!
Reply
- Ashley Dale Grant on July 25, 2015 at 5:00 pm
  
  It can definitely feel like that. Come back to this one in a month or so and see how you compare ;)
- Kate Stock on August 3, 2020 at 12:58 pm
  
  Hahahaha 5 yrs later and still struggled through it lol damn slow and steady burners
- Ashley Dale Grant on August 5, 2020 at 12:02 pm
  
  They sure are! So happy you still find it challenging! Means you’re pushing.
Tracey Cavanagh on July 27, 2015 at 11:10 am

FELT IT! Big time!! Thanks Ash.
Reply
- Ashley Dale Grant on July 27, 2015 at 4:27 pm
  
  Yahoo! Love hearing that! You’re welcome Tracey!
Paula Jackson on July 27, 2015 at 12:30 pm

That was awful but so GOOD! Burning doesnt even cover it, more like on fire. Thanks Ashley : )
Reply
- Ashley Dale Grant on July 27, 2015 at 6:23 pm
  
  Amazing! You’re in fire right now with these online workouts 🔥🔥
Anna Fischer on July 27, 2015 at 8:51 pm

This workout was great! Definitely felt the burn!
Reply
- Ashley Dale Grant on July 28, 2015 at 7:36 pm
  
  Hope you’re feeling it just a little more 24 hours later!
Jennifer on July 28, 2015 at 5:51 am

Burn Wasn’t as intense as I was expecting…but I’m sure I’ll feel it tomorrow.
Reply
- Ashley Dale Grant on July 28, 2015 at 7:36 pm
  
  You’ll have to update me on that!
- Jennifer on July 29, 2015 at 12:51 pm
  
  Legs are a bit tight..but definitely feel it in the obliques
- Ashley Dale Grant on July 29, 2015 at 6:45 pm
  
  Beauty!
Jennifer Wiggans on July 28, 2015 at 7:10 pm

I was sweating and cramping … Frig it hurt!
Reply
- Ashley Dale Grant on July 28, 2015 at 7:37 pm
  
  Haha those bum exercises get us every time!
Monica Bell on August 1, 2015 at 8:25 am

Painful but love how portable it is. Just completed on vacation in my sister’s basement with my cell phone.
Reply
- Ashley Dale Grant on August 1, 2015 at 11:34 am
  
  That’s unreal! I love hearing this Monica!
- Ashley Dale Grant on August 1, 2015 at 11:39 am
  
  Hey do you mind if I use this as an Instagram post Monica?
- Monica Bell on August 2, 2015 at 5:31 am
  
  No problem :)
Kristin Collins on August 11, 2015 at 6:06 pm

Good combo for a but and shoulder day! Onto part two
Reply
- Ashley Dale Grant on August 12, 2015 at 1:08 pm
  
  Yahoo!
Angela Stroud on August 25, 2015 at 9:46 am

Strangely enough, I really loved! Thanks!!
Reply
- Ashley Dale Grant on August 25, 2015 at 8:03 pm
  
  Hehe you’re awesome!
Shariqa Rapid on September 11, 2015 at 12:44 pm

the burn in the gluts was ‘good’ not painful burn. really felt the abs after the last and this workout and felt my obliques for the first time during side cycles! good and quick workout, thanks!
Reply
- Ashley Dale Grant on September 11, 2015 at 3:36 pm
  
  So happy to see you commenting on here! Glad you did the workout and you are getting more awareness in your abs. Badass!
Chantal Doucet on September 24, 2015 at 5:29 pm

Sore bum, don’t beat me up too bad tomorrow!
Reply
sandra on September 25, 2015 at 6:30 am

Nice change of pace, Ashley. Didn’t burn too much, but definitely felt it.
Reply
- Ashley Dale Grant on September 25, 2015 at 10:09 am
  
  I totally agree – sometimes it’s great to do these kind of ones. I particularly like them because I don’t need to wash my hair after. It saves time! LOL
Kristin Goodwin on October 3, 2015 at 8:00 am

Was so close to not working out last night but fit this one in. Had to take a couple of quick breaks but much better than sitting on the couch :)
Reply
April Patch on January 5, 2016 at 7:59 pm

Here I thought this wouldn’t be too bad! My butt and shoulders are burning after the preceding days workouts and then this! Great one!
Reply
- Ashley Dale Grant on January 6, 2016 at 6:44 am
  
  Oh boy yes your butt must be on fire!
Kendra Lawrence on August 3, 2020 at 10:33 am

All done!
Reply
- Ashley Dale Grant on August 5, 2020 at 12:02 pm
  
  You rock!!
Jennifer Wiggans on August 6, 2020 at 6:30 am

Tomorrow may be rough! Butt on ?
Reply
SHERRYEKSTROM on August 6, 2020 at 4:30 pm

Nice booty burn going on over here! Added a mini band for the last 2 rounds for extra burning goodness
Reply
Angelique Ashwin on August 7, 2020 at 10:29 am

Burn baby! Thanks!
Reply
Amanda Savoy on August 7, 2020 at 10:28 pm

LOVED IT!
Swapped out the plank things for dead bug and did alternating leg lowering things ? my shoulders started to hurt.
But I loved that! Thanks!
Reply
Karyn Ngo on August 8, 2020 at 10:25 am

That was a burner! So many Charlie horses! But was great!
Reply
ChasingSarenity on August 13, 2020 at 7:10 am

What a burn! Thank you!
Reply
Allison Hart on July 18, 2022 at 6:02 pm

this was a perfect cool down today after one of your cardio workouts!
Reply
julieboak on July 24, 2022 at 12:38 pm

I loved it, thank you Ash :)
Reply
- Ashley Dale Grant on July 25, 2022 at 2:29 pm
  
  Look at you going on a Sunday!!
Val_longauer on July 24, 2022 at 1:40 pm

This was a great workout, I feel so accomplished after it. Really made me focus and concentrate on those muscles to keep going. I also love seeing the repurposed videos with members comments from years ago. So freaking cool! Thanks Ash! ??
Reply
- Ashley Dale Grant on July 25, 2022 at 2:28 pm
  
  So happy to see your name, Val!! Way to go, and thanks for the kind comments :)
sandra on May 8, 2023 at 10:41 am

Done in Seattle. Perfect one for not needing any equipment and still feeling challenged
Reply

24-Minute HIIT Mat Workout

50 Comments

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